Optimizing Your Recovery Scores

Improving your recovery scores leads to better workout recommendations and more effective training. Here are practical strategies for each metric.

HRV (Heart Rate Variability)

Consistency is key - Measure HRV at the same time each day (ideally upon waking). Use an Apple Watch or compatible device for automatic tracking.

Sleep quality - Prioritize 7-9 hours of quality sleep. HRV improves with better sleep patterns.

Stress management - High stress lowers HRV. Practice meditation, breathing exercises, or other stress-reduction techniques.

Avoid alcohol - Alcohol significantly impacts HRV. Limit consumption, especially before bed.

Sleep

Consistent schedule - Go to bed and wake up at the same times daily, even on weekends.

Sleep environment - Keep your bedroom cool, dark, and quiet. Use blackout curtains and minimize screen time before bed.

Wind down routine - Establish a pre-sleep routine to signal your body it's time to rest.

Limit evening workouts - Intense exercise too close to bedtime can disrupt sleep. Finish workouts at least 2-3 hours before bed.

Muscle Recovery

Adequate protein - Consume sufficient protein (0.8-1g per lb bodyweight) to support muscle repair.

Rest days - Don't train the same muscle groups on consecutive days. Allow 48-72 hours between sessions for the same muscles.

Volume management - Avoid exceeding MRV (Maximum Recoverable Volume). The app shows volume status to help you stay in the optimal range.

Manual adjustment - If auto-tracking doesn't match how you feel, use manual recovery adjustment in settings.

Overall Readiness

Track consistently - The more data you provide, the more accurate your baseline becomes.

Listen to your body - Recovery scores are guides, not absolutes. If you feel great despite low scores, you can still train. If scores are high but you feel tired, consider rest.

Gradual changes - Recovery improvements happen over weeks and months, not days. Focus on consistent habits rather than daily fluctuations.