Do you remember rule #1 from our "3 Recovery Strategies"?  

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. 

You’ll notice that your recovery score will appear as green, amber, or red.  These colors are assigned based on your total recovery percentage, as follows: 

Below is an example of too many days per week below 80% recovered with not one day above 85% recovered.  

There are several factors that go into calculating your recovery score as discussed in this article: 

You need to be on the lookout for patterns or certain circumstances that cause your recovery score to be lower than 80%.

Once you start to become aware of your body's personal recovery abilities and patterns, then you can start to make adjustments to your training, your sleep, your nutrition, etc to aide in your recovery.

To see your recovery score colors across a full month, tap on the horizontal date bar at the top of the "Track" screen in the app.  To go back or forward a month click on the left or right arrows respectively.  

Recovery data will appear as either green, amber, or red, depending on your recovery score each day:

You can then click on an individual day to view all the stats fort that particular day.  This will allow you to look for clues and patterns as to what is aiding in your recovery and what is hindering it.