Your Recovery Score reflects how well your body has recovered overnight from physical activity, mental stress, and daily strain. By assessing key physiological indicators, the Recovery Score helps guide your decisions for balancing activity and rest.
What is the Recovery Score?
The Recovery Score measures your body’s ability to bounce back after stressors such as intense workouts, illness, or daily strain.
Calculated as soon as you wake up, it uses key overnight vitals to provide insights into your cardiovascular, respiratory, and metabolic recovery.
Coach Tip: Check your Recovery Scores first thing in the morning to see how well your body has recovered.
How Recovery is Measured?
Your Recovery Score is calculated using key overnight vitals that reflect your body’s physiological state and readiness to perform:
- Resting Heart Rate (RHR): Indicates how many times your heart beats per minute while at rest. A lower RHR typically reflects better recovery and cardiovascular health.
- Heart Rate Variability (HRV): Measures time variation between heartbeats. Higher HRV suggests effective recovery and balance, while lower HRV can indicate fatigue or stress.
- Respiratory Rate: The number of breaths taken per minute at rest. Stable or lower rates reflect better recovery; sudden increases may signal strain, fatigue, or illness.
- SpO2 (Oxygen Saturation): Measures oxygen levels in your blood. Healthy SpO2 levels support tissue repair and recovery.
- Wrist Temperature: Deviations from your typical baseline may indicate strain, inflammation, or illness.
FITIV analyzes these metrics to provide a Recovery Score that adapts to your baseline and daily variations, helping you understand your readiness for physical activity.
Coach Tip: For a deeper and long-term analysis of each metric, review your Overnight Vitals in the app.
Recovery Ranges
- Excellent Recovery (>67%): Your body is well-recovered and ready for peak performance.
Coach Tip: Scores above 66 indicate an optimal recovery state. Use this time to engage in high-intensity workouts, demanding tasks, and challenging goals.
- Normal Recovery (34–66%): You’re in a stable recovery state.
Coach Tip: Scores above 50 are above your typical baseline. Moderate to high-intensity activities are manageable, but stay mindful of fatigue.
- Low Recovery (<33%): Your body is still recovering from recent exertion, stress, or illness.
Coach Tip: Scores below 33 suggest you may need extra rest and recovery. Focus on light activities, active recovery, or rest to support recovery and avoid overtraining.
Why Your Recovery Score Matters
Your Recovery Score serves as a guide to optimize performance, prevent overtraining, and reduce the risk of injury. A high Recovery Score signals readiness to push your limits, while a low score emphasizes the need for rest and lighter activities. By understanding and applying your Recovery Score, you can tailor your workouts and recovery strategies to align with your body's needs.
Frequently Asked Questions (FAQs)
Q: Why should I check my Overnight Vitals if Recovery already factors in the same metrics?
Solution: While your Recovery Score provides a holistic measure of how well your body has recovered overnight, reviewing your Overnight Vitals gives a more detailed, long-term view of individual metrics.
Q: How do I sync my vitals tracked with my Garmin watch to FITIV?
Solution: Garmin devices, including the Garmin Venu 3, do not sync certain health metrics such as Resting Heart Rate (RHR), Heart Rate Variability (HRV), Respiratory Rate (RESP), and Blood Oxygen (SPO2) to Apple Health. To sync your Garmin-tracked vitals with FITIV, you need to enable Apple Health syncing in both apps:
- Open the Garmin Connect app.
- Go to Settings and select Health App Sync.
- Ensure all permissions for Heart Rate, HRV, Respiratory Rate, and Blood Oxygen are enabled.
- Open the Apple Health app.
- Go to Sources, select Garmin Connect, and verify that all categories are allowed.
- Once this is set up, FITIV will automatically read your vitals from Apple Health.
– The FITIV Support Team
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