Recovery & Readiness

Understanding your recovery status is crucial for optimizing training and preventing overtraining.

Recovery Score

Your daily recovery score (0-100%) indicates how ready you are for training:

Score	Status	Recommendation
85-100%	Excellent	Ready for hard training
70-84%	Good	Ready for quality training
55-69%	Adequate	Moderate training appropriate
40-54%	Low	Easy training or rest recommended
0-39%	Critical	Immediate rest recommended

Factors Affecting Recovery

• Training Load - Recent workout intensity and volume
• Sleep - Quality and duration of rest
• Stress - Life stress impacts physical recovery
• Nutrition - Proper fueling aids recovery

Training Stress Balance (TSB)

TSB is the difference between your fitness (CTL) and fatigue (ATL):

• Positive TSB - More recovered, ready for hard efforts
• Negative TSB - More fatigued, building fitness

Using Recovery Data

Check your recovery status before planning workouts:

• Schedule hard sessions when recovery is high
• Use low recovery days for easy efforts or rest
• Watch for consistently low recovery (overtraining sign)