Recovery reflects how well prepared your body is to take on Strain. It is a measure of your body’s return to baseline after a stressor. The size of these stressors – which can be anything from illness, to exercise, to psychological stress or sleep deprivation – determines how much your body needs to Recover. When your Recovery is high, your body is primed to take on Strain; when it’s low, you may be at greater risk of injury or overtraining during intense workouts.
Recovery is highly personalized to each member, such that two people with the same combination of resting heart rate, heart rate variability, respiratory rate, and sleep performance on a given day could get very different Recoveries. WHOOP learns each user’s unique baseline over time and continues to adjust to guide your training and personal lifestyle.
Recovery is reported on a 0-100% scale and broken into three stages:
Green = Sufficient Recovery. 67% or above. The body is primed to adapt to a larger training load.
Yellow = Adequate Recovery. 34% - 66%. The body is able to adapt to high training load but might be compromised based on the lower end of the spectrum.
Red = Low Recovery. 33% or below. In most cases, you may want to consider a low load (Strain) day or a day off and consider the influence of lifestyle factors on your score.
How Recovery is Calculated
WHOOP calculates how recovered your body is during your Sleep each night and reports your Recovery when your sleep is complete each morning. There are four key metrics that make up your Recovery: Heart Rate Variability (HRV), Resting Heart Rate (RHR), Respiratory Rate, and Hours of Sleep.
Heart Rate Variability (HRV) is a measure of the difference in the amount of time between successive heart beats, and is captured during your last period of Slow Wave Sleep each night. HRV is an indicator of the health of your autonomic nervous system, and a trending increase in HRV leads to a stronger Recovery. For more information on HRV, see our locker post.
Resting Heart Rate (RHR) is a measure of your heart beat when you are at complete rest. This is also captured during your last period of Slow Wave Sleep each night. Lower Resting Heart Rates over time are an indication of improved fitness and Recovery.
Respiratory Rate is the number of breaths you take a minute on average over the course of your entire sleep. Night over night, Respiratory Rate shouldn't fluctuate much. Respiratory Rate can impact your Recovery if your breath increases significantly above your normal level (defined by the highlighted bar in your app). For more information on Respiratory Rate, see our locker post.
Sleep is when your body recovers. Getting more restful Sleep each night can improve your Recovery the following day, as well as over time. However, getting 8 hours of sleep will not guarantee good Recovery, and getting 4 hours of sleep will not guarantee bad Recovery.
Other factors in Recovery are:
- Fitness level
- Recent Strain