Recovery Scores Explained
We live in the age of the "Quantified Self." Watches, rings, and bands tell us exactly how well we slept and how ready we are to train.
But sometimes, the data lies.
You wake up feeling great, but your ring says "Red: Take it easy." Or you feel like you got hit by a truck, but your app says "Green: Prime to perform."
Here is how to actually use recovery data to make better training decisions.
The Big Three Metrics
| Metric | What it Measures | What to Look For |
|---|---|---|
| HRV (Heart Rate Variability) | Stress on the nervous system | Sudden drops below baseline (sign of fight-or-flight) |
| RHR (Resting Heart Rate) | CV recovery status | Spikes of +5bpm or more (sign of illness/overtraining) |
| Sleep | Hormonal & physical repair | Consistency of wake/bed times, not just total hours |
1. HRV (Heart Rate Variability)
HRV is the time variance between heartbeats. A high variance is good—it means your nervous system is responsive and relaxed. A low variance means you are stressed (fight-or-flight mode).
- The Trap: Freaking out over a single low reading.
- The Fix: Look at the 7-day rolling average. One bad night (alcohol, late meal) ruins the next morning's score but doesn't ruin your fitness.
2. Sleep Quality vs. Quantity
You can be in bed for 9 hours but only get 6 hours of quality sleep. Alcohol, caffeine, and blue light destroy "Deep" and "REM" sleep cycles, which are crucial for muscle repair and motor learning respectively.
The Missing Metric: Subjective Readiness
No algorithm knows your body better than you. That's why "Subjective Readiness" is critical.
Before every workout, ask yourself:
- Mood: am I dreading this or excited?
- Soreness: Is it "hurt" or just "stiff"?
- Life Stress: Did I have a bad day at work?
Bion's Rule: If your Objective Data (HRV) is low but Subjective Readiness is high... TRAIN ANYWAY. But if both are low... BACK OFF.
How to Adjust Training Based on Recovery
Use this decision matrix:
- Green Metrics + Feeling Good: GO. Attempt PRs. Add volume.
- Red Metrics + Feeling Good: CAUTION. Remove 1 set from main lifts. Keep intensity high but volume moderate.
- Green Metrics + Feeling Bad: GO (Warm up first). Usually, you will feel better after the first set. Your mind is lying to you.
- Red Metrics + Feeling Bad: STOP. Take an active recovery day (walk, mobility) or huge reduction in load (50% weights).
Automate It with Bion
Bion prompts you for a quick check-in before training and combines it with your wearable data (if connected) to suggest auto-adjustments to your weights for the day.
Don't be a slave to the algorithm. Masters use tools; they aren't used by them.
Ready to Upgrade Your Training?
Join thousands of lifters using Bion to track, analyze, and optimize their strength journey with AI-powered insights.
