| What it is |
A daily readiness score (0–100) that reflects how well your body has recovered from previous strain and sleep. |
A real‑time cardiovascular load score that quantifies the intensity of all your activities over the day. |
| Key Inputs |
• Overnight HRV (heart‑rate variability) |
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| • Resting heart rate |
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| • Sleep quality & duration |
• Continuous heart‑rate data |
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| • Time spent in each heart‑rate zone |
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| • Activity duration |
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| Scale & Zones |
• 0–100 (higher = better recovery) |
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| • Color‑coded: red (low), yellow (moderate), green (high) |
• 0–21+ (higher = more strain) |
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| • Zone breakdown: light (0–5), moderate (6–12), high (13–21+) |
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| Calculation Frequency |
Once per day, right after your main sleep period |
Continuously throughout all waking hours and workouts |
| How it’s Calculated |
Weighted algorithm combining overnight HRV, resting HR, and sleep performance metrics |
Summation of heart‑rate data weighted by time in each zone (higher zones count more) |
| Primary Purpose |
Guides you on when to rest, go easy, or push—so you don’t train on days you’re not fully recovered. |
Helps you tailor your workout intensity and daily effort to your recovery level, ensuring you train effectively without overdoing it. |
| App Integration |
• Recovery Trends dashboard |
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| • Recommended Strain Targets |
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| • Sleep Coach suggestions |
• Strain Coach live targets |
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| • Activity Insights & comparisons |
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| • Alerts when you hit your daily strain goal |
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| Typical “Healthy” Range |
Aim for a recovery score between 65–85 most days; scores below 50 signal need for extra rest or very light activity |
A balanced daily strain target depends on fitness level—beginners ~6–12; athletes may aim for 15+ on heavy training days |
| User Benefits |
• Prevents overtraining by flagging low‑recovery days |
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| • Optimizes performance by aligning effort with readiness |
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| • Improves long‑term health by balancing stress & rest |
• Maximizes workout effectiveness by hitting personalized strain goals |
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| • Tracks progress over time |
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| • Reduces injury risk by avoiding unexpected spikes in strain |
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| Coaching Alerts |
• “Low Recovery” warnings |
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| • Rest‑or‑active‑recovery day recommendations |
• “Goal Reached” notifications |
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| • Warnings if you’re pushing beyond your optimal strain range |
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