The Zolt Recovery Score summarizes sleep and overnight signals in one daily view. It gives you context for the day ahead, but it does not diagnose illness, injury, or readiness to perform.
Open the breakdown before acting on the overall number.
Common questions
- Why is my Recovery Score low?
- Why is my Sleep Score low even though I slept long enough?
- Why did my cardio load change today?
What appears in the breakdown
The Recovery view can include:
- your Sleep Score;
- heart rate variability (HRV);
- resting heart rate; and
- respiratory rate.
Availability depends on what your connected health source recorded. Zolt compares the available measurements with your recent context to make the daily view more personal than a population-only reference.
Where the measurements come from
The watch or health platform measures or estimates the overnight signals. Zolt reads those records and presents them together.
Wearable measurements can be missing or noisy because of fit, charging, device settings, sleep focus, permissions, or a partial night. Check the source record before treating an unexpected score as a change in your body.
Why a score may be lower
A lower result can reflect one changed signal or several smaller changes.
| What changed | What to check |
|---|---|
| Sleep | Open the Sleep Score breakdown |
| HRV | Compare with your own recent values, not another person's number |
| Resting heart rate | Check for a sustained change and whether the source record is complete |
| Respiratory rate | Check the overnight trend and source quality |
| Everything | Confirm that the correct night and source were imported |
Late meals, alcohol, stress, hard training, illness, travel, and ordinary measurement variation can coincide with changes in these signals. A score alone cannot tell you which cause applies.
For the alcohol-specific review sequence, see why recovery signals may change after drinking.
How to use the score
For one day, use the score as context. If you feel normal and the data is complete, you may simply note the change and continue with the plan. If you feel unwell, have pain, or have symptoms that concern you, respond to those symptoms rather than trying to optimize the score.
Across several days, compare recovery with sleep, training load, and changes in routine. Repeated movement is more informative than one isolated result.
If the score looks wrong
- Open the recovery breakdown and identify the component that changed.
- Check the original record in the connected health platform.
- Confirm that the device recorded the full night.
- Confirm that Zolt still has permission to read the relevant data.
- Compare the next complete night before assuming the baseline changed.
If the source data is complete but the Zolt breakdown is not, contact support with the affected date and screenshots of both views.
Recovery does not prescribe training
A low Recovery Score is not an automatic instruction to cancel a workout. A high score is not clearance to ignore pain, illness, or accumulated fatigue.
Use Cardio load for the training pattern and Sleep Score for the previous night. The three views answer different questions.