Champion Stats Hub - Score Calculations & Metric Dependencies¶

Document Purpose: Single source of truth for how raw metrics are transformed into calculated scores.

Overview¶

The Champion Stats Hub uses 200 raw metrics to calculate 15 advanced health scores. This document maps every calculation, showing which metrics feed into which scores and the exact formulas used.

Input Metrics (Raw Data)¶

Vitals (7 metrics)¶

Metric	Unit	Source	Used In
`restingHeartRate`	bpm	Wearable/Manual	Biological Age, Cardio Fitness, Readiness, Stress Resilience, Athletic Potential, Overtraining Risk
`hrv`	ms (RMSSD)	Wearable	Biological Age, Cardio Fitness, Readiness, Recovery Potential, Stress Resilience, Injury Risk, Overtraining Risk
`maxHeartRate`	bpm	Calculated (220-age)	Strain Score
`bloodPressureSystolic`	mmHg	Manual/Device	Cardio Fitness
`bloodPressureDiastolic`	mmHg	Manual/Device	(Reserved)
`spo2`	%	Wearable	Cardio Fitness
`respiratoryRate`	breaths/min	Wearable	(Reserved)

Body Composition (6 metrics)¶

Metric	Unit	Source	Used In
`age`	years	Profile	All scores (baseline calculations)
`gender`	male/female	Profile	Cardio Fitness, Metabolic Health, Athletic Potential
`heightCm`	cm	Profile	Metabolic Health (BMI)
`weightKg`	kg	Scale/Manual	Metabolic Health, Fuel Efficiency
`bodyFatPercent`	%	Scale/Scan	Biological Age, Metabolic Health
`muscleMassKg`	kg	Scale	(Reserved)

Sleep (5 metrics)¶

Metric	Unit	Source	Used In
`sleepDurationHours`	hours	Wearable	Readiness, Sleep Performance, Injury Risk
`sleepQuality`	0-100	Wearable/AI	Biological Age, Readiness, Recovery Potential, Sleep Performance, Stress Resilience, Overtraining Risk
`sleepEfficiency`	%	Wearable	Recovery Potential, Sleep Performance
`deepSleepPercent`	%	Wearable	Recovery Potential, Sleep Performance
`remSleepPercent`	%	Wearable	Sleep Performance

Activity (4 metrics)¶

Metric	Unit	Source	Used In
`dailySteps`	count	Wearable	Strain Score
`weeklyExerciseMinutes`	minutes	Tracked	Biological Age, Stress Resilience, Longevity, Athletic Potential, Injury Risk, Overtraining Risk
`vo2MaxEstimate`	ml/kg/min	Wearable/Test	Cardio Fitness, Athletic Potential
`activeCaloriesDaily`	kcal	Wearable	Athletic Potential, Fuel Efficiency

Recovery (1 metric)¶

Metric	Unit	Source	Used In
`perceivedRecovery`	0-100	Manual/Survey	Readiness, Stress Resilience, Injury Risk, Overtraining Risk

Nutrition (4 metrics)¶

Metric	Unit	Source	Used In
`hydrationPercent`	0-100	Manual/Estimate	Fuel Efficiency
`proteinGrams`	g	Food Log	Metabolic Health, Fuel Efficiency
`caloriesConsumed`	kcal	Food Log	Metabolic Health, Fuel Efficiency
`caloriesGoal`	kcal	Plan	Metabolic Health, Fuel Efficiency

Strain/Workout (3 metrics)¶

Metric	Unit	Source	Used In
`todayWorkoutMinutes`	minutes	Tracked	Strain Score
`todayHRZoneMinutes`	object	Wearable	Strain Score
`recentWorkouts`	array	History	Fitness Score

Calculated Scores (15 Outputs)¶

1. Biological Age¶

Scale: Years (lower = better) Purpose: Estimates how old your body "acts" compared to chronological age

Input Metrics:¶

age (baseline)
hrv
restingHeartRate
sleepQuality
weeklyExerciseMinutes
bodyFatPercent
gender

Formula:¶

biologicalAge = age + hrvDelta + rhrAdjustment + sleepAdjustment + exerciseAdjustment + bodyFatAdjustment

Where:
- expectedHrvForAge = 75 - (age × 0.6)
- hrvDelta = (expectedHrvForAge - hrv) / 5
- rhrAdjustment = max(0, (restingHeartRate - 55) / 10)
- sleepAdjustment = (100 - sleepQuality) / 20
- exerciseAdjustment = clamp(-3, 3, (150 - weeklyExerciseMinutes) / 50)
- bodyFatAdjustment = |bodyFatPercent - optimalBF| / 5
  - optimalBF: male=15%, female=22%

Result: clamped to [18, age+15]

Example:¶

Input: age=35, hrv=50, rhr=60, sleepQuality=75, exercise=200min, bodyFat=18%, male
- expectedHrv = 75 - (35 × 0.6) = 54
- hrvDelta = (54 - 50) / 5 = 0.8
- rhrAdjustment = max(0, (60-55)/10) = 0.5
- sleepAdjustment = (100-75) / 20 = 1.25
- exerciseAdjustment = (150-200) / 50 = -1.0
- bodyFatAdjustment = |18-15| / 5 = 0.6

biologicalAge = 35 + 0.8 + 0.5 + 1.25 - 1.0 + 0.6 = 37.15 → 37 years

2. Biological Age Delta¶

Scale: Years (positive = younger than actual age) Purpose: Quick indicator of aging rate

Formula:¶

biologicalAgeDelta = chronologicalAge - biologicalAge

3. Metabolic Health¶

Scale: 0-100 (higher = better) Purpose: Overall metabolic function assessment

Input Metrics:¶

weightKg
heightCm
bodyFatPercent
caloriesConsumed
caloriesGoal
proteinGrams
gender

Formula:¶

metabolicHealth = bmiScore + bodyFatScore + calorieScore + proteinScore

Where:
BMI Score (0-30):
- BMI = weightKg / (heightCm/100)²
- 18.5-24.9 → 30 pts
- 17-18.5 → 20 pts
- 25-29.9 → 15 pts
- else → 5 pts

Body Fat Score (0-30):
- Optimal range: male [10-20%], female [18-28%]
- In range → 30 pts
- Below range → 20 pts
- Above range → 30 - ((bf - upper) × 2), min 5

Calorie Score (0-20):
- Ratio = consumed / goal
- 0.85-1.1 → 20 pts
- else → 10 pts

Protein Score (0-20):
- proteinPerKg = protein / weight
- 1.6-2.5 g/kg → 20 pts
- 1.2+ g/kg → 15 pts
- else → 5 pts

4. Cardiovascular Fitness¶

Scale: 0-100 (higher = better) Purpose: Heart and lung health assessment

Input Metrics:¶

restingHeartRate
hrv
vo2MaxEstimate
bloodPressureSystolic
age
gender

Formula:¶

cardiovascularFitness = rhrScore + hrvScore + vo2Score + bpScore

Where:
RHR Score (0-30):
- ≤50 bpm → 30 pts
- ≤60 bpm → 25 pts
- ≤70 bpm → 18 pts
- ≤80 bpm → 10 pts
- >80 bpm → 5 pts

HRV Score (0-30):
- expectedHrv = 75 - (age × 0.5)
- hrvRatio = hrv / expectedHrv
- ≥1.2 → 30 pts
- ≥1.0 → 25 pts
- ≥0.8 → 18 pts
- ≥0.6 → 10 pts
- <0.6 → 5 pts

VO2max Score (0-25):
- excellent = male ? 50 : 42
- ≥excellent → 25 pts
- ≥excellent-8 → 20 pts
- ≥excellent-15 → 15 pts
- else → 8 pts

BP Score (0-15):
- <120 → 15 pts
- <130 → 12 pts
- <140 → 8 pts
- ≥140 → 3 pts

5. Readiness Score¶

Scale: 0-100 (higher = better) Purpose: Today's training readiness (like WHOOP Recovery / Oura Readiness)

Input Metrics:¶

hrv
sleepQuality
sleepDurationHours
perceivedRecovery
restingHeartRate
age

Formula:¶

readinessScore = (hrvReadiness × 0.4) + (sleepReadiness × 0.3) + (recoveryReadiness × 0.2) + (rhrReadiness × 0.1)

Where:
- baselineHrv = 75 - (age × 0.5)
- hrvReadiness = min(100, (hrv / baselineHrv) × 100)

- sleepDurationScore = min(100, (sleepDurationHours / 8) × 100)
- sleepReadiness = (sleepQuality × 0.6) + (sleepDurationScore × 0.4)

- recoveryReadiness = perceivedRecovery

- rhrDeviation = restingHeartRate - 55
- rhrReadiness = max(0, 100 - (rhrDeviation × 3))

Result: clamped to [0, 100]

6. Recovery Potential¶

Scale: 0-100 (higher = better) Purpose: Baseline ability to recover (NOT today's state)

Input Metrics:¶

hrv
sleepEfficiency
deepSleepPercent
sleepQuality
age

Formula:¶

recoveryPotential = (hrvCapacity × 0.4) + (efficiencyScore × 0.3) + (deepSleepScore × 0.2) + (sleepQuality × 0.1)

Where:
- baselineHrv = 80 - (age × 0.5)
- hrvCapacity = min(100, (hrv / baselineHrv) × 100)
- efficiencyScore = sleepEfficiency (default 85)
- deepSleepScore = min(100, deepSleepPercent × 5) (default 70)

Result: clamped to [0, 100]

7. Sleep Performance¶

Scale: 0-100 (higher = better) Purpose: Comprehensive sleep quality assessment

Input Metrics:¶

sleepDurationHours
sleepQuality
sleepEfficiency
deepSleepPercent
remSleepPercent

Formula:¶

sleepPerformance = durationScore + qualityScore + efficiencyScore + architectureScore

Where:
Duration Score (0-25):
- 7-9 hrs → 25 pts
- 6-7 hrs → 18 pts
- 9-10 hrs → 20 pts
- else → 10 pts

Quality Score (0-25):
- sleepQuality × 0.25

Efficiency Score (0-25):
- (sleepEfficiency / 100) × 25

Architecture Score (0-25):
- combined = deepSleepPercent + remSleepPercent
- 40-55% → 25 pts
- ≥30% → 18 pts
- else → 10 pts

8. Stress Resilience¶

Scale: 0-100 (higher = better) Purpose: Ability to handle and recover from stress

Input Metrics:¶

hrv
restingHeartRate
sleepQuality
perceivedRecovery
age
weeklyExerciseMinutes

Formula:¶

stressResilience = (hrvResilience × 0.45) + (rhrResilience × 0.25) + (perceivedRecovery × 0.15) + exerciseBonus + sleepBonus

Where:
- baselineHrv = 70 - (age × 0.4)
- hrvResilience = min(100, (hrv / baselineHrv) × 100)
- rhrResilience = max(0, 100 - ((restingHeartRate - 50) × 2))
- exerciseBonus = min(15, weeklyExerciseMinutes / 20)
- sleepBonus = sleepQuality × 0.15

Result: clamped to [0, 100]

9. Longevity Score¶

Scale: 0-100 (higher = better) Purpose: Long-term health trajectory prediction

Input Metrics:¶

All metrics from: Cardio Fitness, Metabolic Health, Sleep Performance, Stress Resilience
weeklyExerciseMinutes
age

Formula:¶

longevityScore = (cardioFitness × 0.3) + (metabolicHealth × 0.2) + (sleepPerformance × 0.2) + (stressResilience × 0.15) + (activityScore × 0.15) + ageBonus

Where:
- activityScore = min(100, (weeklyExerciseMinutes / 300) × 100)
- bioAge = calculateBiologicalAge(...)
- ageDelta = age - bioAge
- ageBonus = clamp(-10, 10, ageDelta × 2)

Result: clamped to [0, 100]

10. Athletic Potential¶

Scale: 0-100 (higher = better) Purpose: Current fitness level and performance capacity

Input Metrics:¶

vo2MaxEstimate
restingHeartRate
hrv
weeklyExerciseMinutes
activeCaloriesDaily
gender

Formula:¶

athleticPotential = vo2Score + heartEfficiency + trainingScore + energyScore

Where:
VO2 Score (0-30):
- excellent = male ? 55 : 47
- min(30, (vo2Max / excellent) × 30)

Heart Efficiency (0-30):
- min(30, ((70 - rhr) / 25) × 15 + (hrv / 60) × 15)

Training Score (0-20):
- min(20, (weeklyExerciseMinutes / 250) × 20)

Energy Score (0-20):
- min(20, (activeCaloriesDaily / 600) × 20)

11. Injury Risk Index¶

Scale: 0-100 (LOWER = better) Purpose: Predicts injury vulnerability

Input Metrics:¶

perceivedRecovery
sleepQuality
sleepDurationHours
weeklyExerciseMinutes
hrv
age

Formula:¶

injuryRiskIndex = (recoveryRisk × 0.35) + (sleepRisk × 0.25) + (hrvRisk × 0.25) + (overtrainingRisk × 0.15)

Where:
- recoveryRisk = 100 - perceivedRecovery
- sleepRisk = sleepDurationHours < 7 ? (7 - sleepDurationHours) × 15 : 0
- baselineHrv = 60 - (age × 0.3)
- hrvRisk = hrv < baselineHrv ? ((baselineHrv - hrv) / baselineHrv) × 30 : 0
- overtrainingRisk = weeklyExerciseMinutes > 600 ? min(25, (weeklyExerciseMinutes - 600) / 20) : 0

Result: clamped to [0, 100]

12. Overtraining Risk¶

Scale: 0-100 (LOWER = better) Purpose: Detects overtraining syndrome signs

Input Metrics:¶

hrv
restingHeartRate
sleepQuality
perceivedRecovery
weeklyExerciseMinutes
age

Formula:¶

overtrainingRisk = (hrvSuppression × 0.35) + (rhrElevation × 0.2) + (sleepIssue × 0.2) + (volumeRisk × 0.1) + (recoveryIssue × 0.15)

Where:
- baselineHrv = 65 - (age × 0.4)
- hrvSuppression = max(0, ((baselineHrv - hrv) / baselineHrv) × 40)
- rhrElevation = max(0, (restingHeartRate - 55) × 1.5)
- sleepIssue = max(0, 70 - sleepQuality)
- volumeRisk = weeklyExerciseMinutes > 400 ? min(20, (weeklyExerciseMinutes - 400) / 30) : 0
- recoveryIssue = max(0, 60 - perceivedRecovery)

Result: clamped to [0, 100]

13. Fuel Efficiency¶

Scale: 0-100 (higher = better) Purpose: How well nutrition supports activity

Input Metrics:¶

caloriesConsumed
caloriesGoal
proteinGrams
weightKg
hydrationPercent
activeCaloriesDaily

Formula:¶

fuelEfficiency = calorieScore + proteinScore + hydrationScore + balanceScore

Where:
Calorie Score (0-30):
- ratio = caloriesConsumed / caloriesGoal
- 0.9-1.1 → 30 pts
- 0.8-1.2 → 20 pts
- else → 10 pts

Protein Score (0-30):
- proteinPerKg = proteinGrams / weightKg
- 1.6-2.5 g/kg → 30 pts
- ≥1.2 g/kg → 20 pts
- else → 10 pts

Hydration Score (0-20):
- hydrationPercent × 0.2

Balance Score (0-20):
- netCalories = caloriesConsumed - activeCaloriesDaily
- 1500-2500 → 20 pts
- else → 10 pts

14. Strain Score¶

Scale: 0-21 (logarithmic, WHOOP-style) Purpose: Daily cardiovascular load

Input Metrics:¶

todayWorkoutMinutes
todayHRZoneMinutes (zone1-5)
dailySteps

Formula:¶

strainScore = 21 × (1 - e^(-rawStrain/200))

Where:
Zone Multipliers:
- zone1 (50-60% HR): 0.5
- zone2 (60-70% HR): 1.0
- zone3 (70-80% HR): 2.0
- zone4 (80-90% HR): 4.0
- zone5 (90-100% HR): 8.0

rawStrain = Σ(zoneMinutes × zoneMultiplier)

If no zone data:
- rawStrain = todayWorkoutMinutes × 1.5

Steps contribution:
- stepsStrain = min(30, (dailySteps / 10000) × 30)
- rawStrain += stepsStrain × 0.3

Result: 0-21 (rounded to 1 decimal)

Example:¶

Input: 30min zone3, 15min zone4, 10min zone5, 8000 steps
- rawStrain = (30 × 2.0) + (15 × 4.0) + (10 × 8.0) = 60 + 60 + 80 = 200
- stepsStrain = min(30, (8000/10000) × 30) = 24
- rawStrain += 24 × 0.3 = 207.2
- strainScore = 21 × (1 - e^(-207.2/200)) = 21 × 0.645 = 13.5

15. Fitness Score¶

Scale: 0-∞ (typically 0-150, CTL-style) Purpose: Cumulative fitness level with decay

Input Metrics:¶

recentWorkouts[] (date, duration, averageHRPercent, strainPoints)
weeklyExerciseMinutes (fallback)

Formula:¶

fitnessScore = Σ(TSS × decayFactor) / timeConstant

Where:
- timeConstant = 42 days
- For each workout:
  - daysAgo = today - workoutDate
  - if daysAgo > 90: skip (negligible)
  - durationHours = durationMinutes / 60
  - intensityFactor = averageHRPercent / 100
  - TSS = strainPoints || (durationHours × intensityFactor² × 100)
  - decayFactor = e^(-daysAgo / 42)
  - fitnessScore += TSS × decayFactor

Fallback (no workout history):
- fitnessScore = min(60, weeklyExerciseMinutes / 3)

Example:¶

Workout 3 days ago: 60min at 75% intensity
- TSS = (60/60) × 0.75² × 100 = 56.25
- decayFactor = e^(-3/42) = 0.931
- contribution = 56.25 × 0.931 = 52.4

Workout 10 days ago: 45min at 80% intensity
- TSS = (45/60) × 0.80² × 100 = 48
- decayFactor = e^(-10/42) = 0.788
- contribution = 48 × 0.788 = 37.8

fitnessScore = (52.4 + 37.8) / 42 = 2.1 (low, only 2 workouts)

Dependency Graph¶

Raw Metrics → Calculated Scores

restingHeartRate ──┬─→ Biological Age
                   ├─→ Cardiovascular Fitness
                   ├─→ Readiness Score
                   ├─→ Stress Resilience
                   ├─→ Athletic Potential
                   └─→ Overtraining Risk

hrv ───────────────┬─→ Biological Age
                   ├─→ Cardiovascular Fitness
                   ├─→ Readiness Score
                   ├─→ Recovery Potential
                   ├─→ Stress Resilience
                   ├─→ Injury Risk Index
                   └─→ Overtraining Risk

sleepQuality ──────┬─→ Biological Age
                   ├─→ Readiness Score
                   ├─→ Recovery Potential
                   ├─→ Sleep Performance
                   ├─→ Stress Resilience
                   └─→ Overtraining Risk

sleepDurationHours ┬─→ Readiness Score
                   ├─→ Sleep Performance
                   └─→ Injury Risk Index

weeklyExerciseMinutes ┬─→ Biological Age
                      ├─→ Stress Resilience
                      ├─→ Longevity Score
                      ├─→ Athletic Potential
                      ├─→ Injury Risk Index
                      └─→ Overtraining Risk

perceivedRecovery ─┬─→ Readiness Score
                   ├─→ Stress Resilience
                   ├─→ Injury Risk Index
                   └─→ Overtraining Risk

Composite Dependencies:
Longevity Score ←── Cardiovascular Fitness
                ←── Metabolic Health
                ←── Sleep Performance
                ←── Stress Resilience
                ←── Biological Age

Score Interpretation¶

Positive Scores (higher = better)¶

Score	Label	Description
≥85	Excellent	Top-tier performance
70-84	Good	Above average
55-69	Average	Room for improvement
40-54	Fair	Needs attention
<40	Poor	Requires intervention

Risk Scores (lower = better)¶

Score	Label	Description
≤20	Low Risk	Excellent - minimal concern
21-40	Moderate	Good - stay vigilant
41-60	Elevated	Caution - take preventive action
61-80	High	Warning - immediate attention needed
>80	Critical	Critical - rest and recover

Biological Age Interpretation¶

Delta	Label	Emoji	Description
≥5 younger	X years younger	🏆	Exceptional - aging slower
2-4 younger	X years younger	✨	Great - healthy aging
-1 to +1	On track	👍	Matches chronological age
2-4 older	X years older	⚠️	Lifestyle adjustments needed
≥5 older	X years older	🚨	Focus on sleep, exercise, stress

References¶

WHOOP: Strain score methodology, recovery concepts
Oura Ring: Readiness score, sleep architecture
Kubios: HRV analysis, biological age
TrainingPeaks: CTL/ATL fitness tracking (TSS)
Strava: Fitness score with decay
Research: Peer-reviewed studies on HRV, sleep, recovery

Generated: 2026-02-04 Source: champion-stats-hub/src/lib/advancedHealthScores.ts