1. Work to keep your Recovery Score above 80% most of the time.
- The single most important element of managing intensity is to avoid becoming chronically under-recovered. The best way to do this is to ensure you’re consistently keeping your recovery score above 80%. 4-5 green days, 1-2 amber days, and 0-1 red days per week is a good way to think about this.
- If you’re seeing it frequently drop below this level, more than once or twice a week at most, then you need to evaluate what’s causing it and take the necessary steps to reduce stress and improve your recovery.
2. Avoid training in the Overload Zone when Recovery Score drops below 80%.
- When your recovery drops below 80%, it’s a sign that your body is under stress that it still needs to recover from. This doesn’t mean that you should avoid training altogether by any means, but it does mean adding too much intensity on top of this will slow down recovery even further.
- With Morpheus, making sure not using too much intensity is easier than ever with the personalized heart rate zones. When your recovery is below 80%, it’s best to avoid training in the red (overload) zone. If you’re lifting weights, you should also keep the weight below 90% of your 1 rep max.
- Doing a 20-30 minute cardio workout in the Recovery Zone can actually increase your recovery score.
3. Focus on rest and recovery when Recovery Score drops below 60%.
- Any time your recovery drops below 60%, it’s important to take proactive steps to increase it back to normal levels as quickly as possible. If it drops all the way down to 40%, your recovery score will turn red to warn you that your body is becoming more and more fatigued.
- While the goal is certainly to keep from falling below 60% recovery, we all know that life happens. Everything from poor sleep, to chronic mental stress, excessive training and drinking, etc., can quickly add up to sabotage your recovery, and this will be reflected in your HRV after each recovery test.
- When this happens, the best strategy is to focus on pushing your recovery back up through whatever means necessary. Get some additional sleep, train in the middle to higher end of the blue zone to stimulate recovery (HPRT), and work to reduce or eliminate whatever other stress may be at the heart of your low recovery. The less time you can spend in the low ranges of the blue zone, the better. Getting stuck in a chronic state of being under-recovered is a surefire recipe for overtraining, fatigue and injuries. This is something that happens far too often and it’s one of the main reasons why people ultimately fail to reach their goals.