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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:
Your Cardio load status is available (you've done training sessions with heart rate monitoring on at least three
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days)
You've taken at least three
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You have answered the perceived recovery questions three times in a seven-day window
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1. Set Recovery Pro on
Start using the Recovery Pro feature by setting recovery feedback on. This is done on your watch. Go to
General Settings > Recovery tracking > 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.
The more frequently you take the test, the more accurate the results are. To make sure that your results are as reliable
as possible, perform the test in similar conditions every time – we recommend that you take the test in the morning
before breakfast.
In the evening before a scheduled test you'll get a reminder about it. On the scheduled mornings, you'll get a notification
to take the test. From the time view on your watch, swipe up from the bottom of the display to view your notifications
which include your Orthostatic test reminder. The test can be started directly from the reminder. See detailed
instructions for taking the Orthostatic test here.
4. Answer the recovery questions daily
Your watch will ask the recovery questions via a reminder every day, whether there is an Orthostatic test scheduled for
the day or not. From the time view on your watch, swipe up from the bottom of the display to view your notifications
Orthostatic tests
in the previous seven-day window
Pro, and set it on. The Recovery Pro feature and the recovery
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Settings >
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