Recovery, bloodwork, and supplements — in one stack

Recovery score from HRV, resting heart rate, and sleep

The daily recovery score is computed in `@musclebuddy/engine` from three inputs: heart rate variability (weighted 40%), resting heart rate (30%), and last night's sleep quality (30%). HRV is normalized against your personal baseline so a single low reading from one rough night doesn't tank the score; RHR is inverted because lower is generally better; sleep is a 0-to-10 subjective score that scales linearly into the composite.

The result is a 0-100 daily recovery rating. Sustained low readings — for example, three consecutive days below 50 — feed forward into the training engine and influence whether reactive deload kicks in. Spike a few days of high recovery and you'll see the engine more willing to push intensity on the next session.

You can log HRV and RHR manually or sync them from a connected wearable. The engine treats wearable data and manual entries identically — what matters is the consistency of the signal, not the source.

Bloodwork tracking with reference range flags

The bloodwork module accepts structured lab panels and stores each marker as a typed reading with its value, unit, and a flag (low, normal, high, or critical) derived from the configured reference range. The Health Marker catalog ships with ranges for the standard panels — lipid, thyroid, hormone, metabolic — and coaches can layer on customized ranges per client when warranted.

When a marker drifts outside its range, it surfaces on the dashboard with the flag and a trend line back to the prior reading. The point isn't to diagnose anything — that stays between you and a clinician — it's to make patterns legible without you having to maintain a spreadsheet. You see your TSH trending toward the upper limit over four panels and the chart shows it.

Bloodwork is gated behind the Pro tier and is opt-in: you turn it on once via your profile, and the module unlocks. Clients with coaches see the same numbers their coach sees, with the same flags. Nothing about lab values is hidden from the person they describe.

Supplement + compound stack with interaction flags

Most lifters take a stack of supplements without knowing how the components interact. MuscleBuddy ships a curated Compounds KB with entries for the common stack — creatine, caffeine, beta-alanine, the standard fat-soluble vitamins, common nootropics, and so on — each tagged with category, mechanism, and interaction flags.

Add compounds to your active stack, log dosages and timing, and the module surfaces flagged interactions: stimulants stacked late in the day, fat-soluble vitamins competing for absorption, prescription medications that warrant clinician review before combining with common supplements. The flags are informational, not prescriptive — they're a prompt to read more, not medical advice.

For any compound in the catalog, you can request a Claude-generated plain-language explanation that covers what the compound is, how it works, and key safety considerations. The model output is generated on demand, citing the catalog entry as context; you're not relying on a static blurb that might be three years old. Compound entries themselves carry citations to source literature so you can dig deeper when you want to.

Check-in workflow feeds training and nutrition

Daily check-ins are the bridge between the health module and the rest of the platform. Each check-in captures subjective signals — sleep score, fatigue, soreness, motivation, stress — alongside any quantitative vitals you logged that day (HRV, RHR, body weight). Coaches can configure custom check-in fields per client, so a contest-prep athlete might log additional markers a general-population client never sees.

The structured data feeds the training and nutrition engines directly. Persistent poor sleep nudges the recovery score down, which influences reactive deload. A flagged weigh-in feeds the macro auto-adjustment loop. A pattern of low motivation surfaces in the coach's daily summary as a behavioral signal worth a conversation.

For coaches with multiple clients, Claude summarizes the day's check-ins into a single brief — who flagged what, who's trending in the wrong direction, who needs a personal message. The raw check-ins are always one click away if you want to read them in full. The summarization saves time without removing your access to the underlying data.

Frequently asked

Do I need a wearable to use the recovery score?

No. You can log HRV, resting heart rate, and sleep quality manually each morning. A wearable just removes the manual step — the engine treats both sources the same.

Is bloodwork medical advice?

No. MuscleBuddy stores your readings and flags out-of-range values against a reference range, but it does not diagnose or prescribe anything. Discuss flagged readings with a qualified clinician.

How does the supplement interaction flagging work?

Each compound in the catalog carries category and interaction metadata. When you add a compound to your active stack, the module checks for known interactions with your other compounds and flags them on the stack view. The flags are informational, not medical guidance.

Can my coach see my bloodwork?

If you've authorized the coach-client relationship and enabled the health module, yes. Coaches see the same readings and flags you see. When the relationship ends, that access ends; your bloodwork history stays with your account.

Is the health module on the Free tier?

No. Recovery score, bloodwork, the supplement/compound stack, and Claude-powered compound explanations are all Pro tier features.