What is Recovery Score?

What is Recovery Score?

Your Recovery Score quantifies your body's readiness to perform and take on physical challenges. Focusing on recovery can help you choose better workouts, prevent injuries from overtraining, and make new habits feel more sustainable. 

How to interpret Recovery Score

Your Recovery Score is measured on a scale, ranging from 0% to 100%, with higher scores indicating better recovery. 

A high Recovery Score suggests that your body is well-prepared for physically demanding activities. You've likely had a good night's sleep, are managing stress effectively, and your body is in an optimal state for intense workouts. This is an excellent time to push your physical boundaries, as your risk of injury is lower and your performance potential is at its peak.

On the other hand, a low Recovery Score means that your body needs more time to reset. Despite potentially getting enough sleep, other factors such as high stress levels or an unbalanced diet may be affecting your readiness for exercise. It's advisable to focus on recovery strategies like relaxation techniques, better nutrition, and prioritizing sleep.

Remember, it's not just the current score that matters. Pay attention to the trends over time. If you notice a consistent decline in your Recovery Score, it may be a sign of chronic overtraining, insufficient recovery practices, or lifestyle factors that need adjustment.

What influences Recovery Score?

Your Recovery Score is derived from a combination of data, including your Sleep Score, heart rate variability (HRV), and resting heart rate (RHR):

Sleep Score: While sleep is only one part of the equation, a good night’s sleep can help improve your recovery. Deep and uninterrupted sleep allows your body to repair and reset. The duration, consistency, and overall sleep patterns contribute significantly to your Recovery Score.

Heart Rate Variability (HRV): HRV is the variation in time between successive heartbeats. A higher HRV typically indicates a healthier, more adaptable autonomic nervous system, which is essential for optimal recovery. To learn more about improving your HRV read our article, The Basics: HRV.

‍Resting Heart Rate: RHR is the number of times your heart beats per minute while you are at complete rest. When your body is under stress, whether due to intense workouts, inadequate sleep, or other factors, your heart has to work harder even at rest. This is why a higher RHR may negatively affect your Recovery Score as well.

Wrist Temperature: Wrist Temperature is a key factor influencing your Recovery Score. It serves as an indicator of your body's thermoregulation and can signal whether you are fighting an infection or illness. Consistent and optimal wrist temperatures are crucial for promoting recovery.

Respiratory Rate: A lower and more steady respiratory rate often correlates with a state of relaxation, suggesting that your body is better recovered. Monitoring and optimizing your respiratory rate can contribute significantly to an improved Recovery Score.

‍SpO2: SpO2, or oxygen saturation, gauges the percentage of oxygen in your blood. Adequate oxygen levels are vital for recovery, as oxygen plays a key role in various physiological processes. Maintaining a healthy SpO2 level ensures that your body is well-oxygenated, supporting muscle repair and overall recovery.