Recovery & Wellness
Monitor HRV, sleep, readiness, and recovery trends to optimize training decisions in Coach Watts.
Recovery data tells you when to push and when to back off. Coach Watts aggregates wellness metrics from your connected devices and combines them with subjective check-ins for a complete readiness picture.
Where to find recovery data
| Page | What it shows |
|---|---|
| Today's Wellness | Daily HRV, sleep, resting HR, recovery scores |
| Morning Check-in | Subjective feel — soreness, energy, mood |
| Dashboard | Recovery summary widget alongside training load |
| Recommendations | How recovery factors into today's guidance |
Key recovery metrics
| Metric | Source | Used for |
|---|---|---|
| HRV | Garmin, Oura, WHOOP | Autonomic nervous system readiness |
| Sleep duration & quality | All wellness integrations | Recovery capacity assessment |
| Resting heart rate | Wearables | Fatigue and illness detection |
| Recovery score | WHOOP, Oura readiness | Single-number readiness indicator |
| Subjective wellness | Morning Check-in | Context devices cannot capture |
Device-specific recovery
Different devices contribute different signals:
- Garmin — overnight HRV, sleep stages, Body Battery, stress
- Oura — readiness score, sleep score, temperature deviation
- WHOOP — recovery %, strain, sleep performance
- Withings — weight trends affecting readiness context
Connect at least one wellness source for recovery-aware recommendations.
Morning check-in
The morning check-in captures what devices miss:
- Open Morning Check-in from the sidebar
- Rate sleep quality, energy, and muscle soreness
- Add notes about stress, travel, or illness
- Submit — the AI factors this into today's recommendation
A bad subjective check-in combined with poor HRV is a strong signal to ease off — even if you feel obligated to complete a hard session.
Recovery in AI coaching
Recovery data influences:
- Daily recommendations — proceed, modify, or rest
- Training plan adaptation — block intensity adjustments
- Nutrition targets — recovery days shift to lower carb emphasis
- Chat responses — the coach references your latest biometrics
Example prompts:
- "Why is my recovery score low this week?"
- "Show my HRV trend over the last 14 days."
- "Should I train today based on my sleep and HRV?"
Recovery Capacity score
Coach Watts generates a Recovery Capacity athlete profile score (1–10) based on how well your body adapts to training stress over time. Find it on your athlete profile alongside Aerobic Capacity and Consistency scores.