How Hadeed scores recovery, strain, and sleep

Recovery is a morning question: how much did your body actually bounce back overnight? Hadeed answers it from five overnight signals, each weighted by how much it predicts readiness:

• —Heart-rate variability (HRV) — 40%. The strongest recovery signal. Today's HRV is compared against your own rolling 14-day baseline, not an absolute number.
• —Resting heart rate — 20%. Elevated above your baseline usually means the body is still working on something.
• —Sleep quality — 25%. Last night's full sleep score feeds directly in.
• —Respiratory rate — 10% and blood oxygen — 5%, when your wearable provides them.

The baseline part matters more than the weights: someone with a naturally low HRV would score terribly on any absolute scale. Hadeed scores you against your own last 14 days, so the question is never "is your HRV good?" — it's "is it good for you?"

Two honesty rules are built in. First, if there isn't enough usable signal, Hadeed returns no score at all rather than guessing. Second, new users see a short calibration period (about a week) while the personal baseline builds — a score against a baseline that doesn't exist yet would be fiction.

Strain measures cardiovascular load using your heart-rate reserve — the span between your resting and maximum heart rate. Through the day, every stretch of time your heart spends elevated above rest accumulates strain, weighted by how deep into your reserve you went: light activity counts a little, vigorous work counts a lot, and time at resting heart rate counts exactly zero.

The score is displayed on a 0–21 scale anchored at 4 — the "alive baseline" of simply existing and moving through a normal day. A true rest day reads around 4–5, a solid gym session pushes into the low-to-mid teens, and 21 is the ceiling reserved for exceptional all-day efforts. If you've used a strain-based tracker before, the scale will feel immediately familiar.

The sleep score starts from a dynamic sleep need: around 8 hours by default, rising after high-strain days and when you're carrying sleep debt. Duration against that need is half the score; the rest comes from sleep architecture:

• —Duration vs. need — up to 50 points. The dominant factor, because it dominates in reality too.
• —Deep sleep and REM — up to 25 points combined, with targets tuned to what wrist wearables realistically detect rather than lab ideals.
• —Efficiency — up to 15 points: how much of your time in bed you actually spent asleep.
• —Continuity — up to 10 points, docked for each time you woke.

A deliberately unforgiving detail: short nights can't hide behind good stage percentages. A 5-hour night with perfect deep-sleep ratios is still a 5-hour night, and the score is capped accordingly.

Once recovery and sleep are computed from your overnight data, they lock for the day. A readiness number that drifts every hour can't guide a training decision — you'd just check until it said what you wanted. The lock is content-aware, though: if the underlying sleep data itself changes (say, your wearable syncs late and the real night finally arrives), the score re-mints from the corrected data.

Hadeed reads Apple Health, so any wearable that writes there — Apple Watch first among them — feeds the scores. You can also connect a Whoop account to fill gaps in sleep and heart data; recovery even has a dedicated fallback model for HRV-less sources, so those days still get a real score instead of a blank. The scores aren't decorative: the AI coach uses your recovery to adapt training, easing sessions when you're run down.

Recovery, strain and sleep scores are estimates for training guidance, built from wearable-grade signals. They are not medical measurements, and Hadeed is a general-wellness product, not a medical device (SFDA MDS-G27) — it diagnoses nothing and treats nothing. Used for what they are, they answer the only daily question that matters: push today, or protect today?