It is very important as a coach to understand what data contributed to the recovery score of your clients each day. This will allow you to help them make the best training and lifestyle decisions for their individual needs.
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 is shown below from the Morpheus Recovery app.
Below is a view of recovery score colors from the Morpheus Coach app.
What Determines a Recovery Score?
There are several factors that determine a client's recovery score. Below is an overview.
HRV sets the range of possible recovery score %, such as 80% to 100%.
It is always using a rolling 10-day average HRV number. This average forms a horizontal white line in the app on the HRV data view. The further away a client's HRV is on any day relative to their 10 day rolling average HRV, the lower their recovery score will be.
Here is a picture example of HRV deviating below and above the white line average which caused a large drop in recovery score.
Below is a similar visual from the coach app.
Then the other factors slide recovery score up and down within that range.
Sleep amount and quality rating along with the previous day’s training session (it looks at the post-workout recovery adjustment and total time) play the biggest role, with steps and subjective markers of fatigue playing a smaller role.
The weighting also changes a bit based on the consistency of HRV measurements. If your client has only taken 3 HRV measurements in the last 10 days, it’s going to create a bigger range of possible recovery scores and more heavily weight the other data.
HRV will always be the single biggest factor in your recovery score because it should reflect stress as a whole, but the other variables added together can typically swing a recovery score by 10-20% or so.
If a client's HRV was right on your rolling avg, but they had a really hard training session the day before, their sleep was bad, they reported a high level of soreness, etc., then they could get down to the 80-85% range.
For more information on understanding HRV & Recovery Score, check out this article: HRV & Recovery Score 2