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Recovery and readiness for cardio training
Your cardio system’s recovery, which affects your daily readiness for cardio training is measured with the Orthostatic test.
Your heart rate variability values measured with the test are compared to your individual baseline to spot if there are any
deviations from your average range.
Training and recovery balance
Recovery Pro combines your measured and subjective long-term recovery data with your long-term training load (Cardio
Load) to monitor the balance between training and recovery. In addition to training-induced factors affecting your recovery,
Recovery Pro also takes into account other factors such as poor sleep and mental stress with subjective recovery
questions asking about your muscle soreness, how strained you feel and how you slept.
Recovery feedback and daily training recommendation
With Recovery Pro you get feedback for both your cardio system’s current recovery and your longer-term training and
recovery balance. Your daily personalized training recommendation is based on these both. It takes into account your heart
rate variability values from the Orthostatic test and your recovery questions within your personal baseline and normal range
for both together with your Cardio Load status from your training sessions.
Get started with Recovery Pro
When you start using Recovery Pro, you need to gather data for a while to build up your personal baseline and typical range
before we can give you accurate feedback on your recovery. Recovery feedback is available when:
l Your Cardio load status is available (you’ve done training sessions with heart rate monitoring on at least three days)
l You’ve taken at least three Orthostatic tests in the previous seven-day window
l You have answered the perceived recovery questions three times in a seven-day window
1. Set Recovery Pro on
Start using the Recovery Pro feature by setting recovery feedback on. This is done on your watch. Go to Settings >
General Settings > Recovery tracking > Recovery Pro, and set it on. The Recovery Pro feature and the recovery tracking
setting is available on your watch only, it is not shown in the Flow web service or app.
2. Schedule an Orthostatic test for at least three mornings a week
When Recovery Pro is set on, the watch asks you to schedule an Orthostatic test for at least three mornings per week (e.g.
on Mondays, Thursdays and Saturdays). For the most accurate recovery information, we recommend you take the
Orthostatic test every morning if possible. By doing this you’ll get your cardio system’s recovery information every day in
addition to daily recovery feedback.
3. Take the Orthostatic test on the scheduled mornings
The Orthostatic test measures your heart rate and heart rate variability (HRV). Heart rate variability is responsive to training
overload and to stress outside of training. Its affected by stress factors such as mental stress, sleep, latent illness and
environmental changes (temperature, altitude) to mention a few. Recovery Pro uses your resting heart rate variability
(RMSSD rest) and standing heart rate variability (RMSSD stand) measured with the test and compares them to your
individual normal range. If your heart rate variability values deviate from your normal range, this could mean that something
is interfering with your recovery.
Your normal range is calculated from your individual mean and standard deviation of your test results from the past four
weeks. If you’ve taken the test more than four times during this period, standard deviation is calculated based in your own
individual values. If you’ve taken the test less four than times during the past four weeks, the standard deviation is
calculated based on population norms. At least one test is result is needed during this four-week period.
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