COROS assesses your real-time Recovery based on a combination of your Base Fitness, Training Load and remaining energy since your last exercise. Currently, other factors such as Sleep, HRV, Daily Stress, or muscular fatigue (rather than cardiovascular fatigue) are not part of the Recovery calculation, so it's important to listen to your body if you feel more or less fatigued than the Recovery widget suggests.
Why Recovery is too high or too low
The COROS Recovery metric is largely calculated based on your Training Load and Base Fitness. These metrics are influenced by the duration (time) and intensity (heart rate or effort pace) of your recent workouts. A longer and more intense workout will cause your Recovery calculation to drop into the Exhausted range, while shorter and easier workouts will yield Normal or Fresh.
Accumulating more Training Load in a short period of time will cause the Recovery percentage to decrease. The Recovery percentage will gradually increase back towards 100% (completely Fresh) if no new Training Load is accumulated. If the Recovery percentage is already closer to 0%, it will increase rapidly at first, but the rate of recovery slows as the percentage approaches 100.
If your Recovery is consistently too low (always suggesting you are in the Exhausted range), or consistently too high (always suggesting you are Normal or Fresh), you may need to adjust your heart rate zones. If you know your threshold heart rate, you can enter this number by going to the COROS app > Profile page > Settings > Heart Rate Zones. Otherwise, you can complete a Running Fitness Test to immediately recalibrate your heart rate and pace zones, which will better align your fitness metrics with your actual abilities.
How to Use the Recovery Widget During Training
Understanding the appropriate recovery timer for your body is imperative for injury prevention. The ideal recovery time varies from person to person depending on several factors such as marathon level, training load, running efficiency, and remaining recovery time.
First, consider the marathon level. If you are training for your first marathon, your ideal recovery time may be shorter than someone who is training for an elite marathon or trying to break a personal record. Your body simply may not be accustomed to running such longer distances, so you may require more recovery. Conversely, if you are an elite runner, you may require less recovery time, as your body is more physically conditioned to withstand the endurance of a marathon distance.
Next, take into account your training load. If you are training at a high intensity level, or have been training for longer distances for extended periods, you may require more recovery time. Your muscles need adequate time to heal and rebuild, and if you do not allow yourself that time, it could potentially lead to injury or burnout. On the other hand, if you are training at a lower volume and intensity, your recovery time may be shorter as your body will not require as much time to fully recover. Please note that the recovery time for anaerobic training load is typically longer than for aerobic training load.
In terms of running efficiency, your recovery time may also vary. If you have just completed a personal record marathon but feel physically drained and exhausted, it may be wise to allow yourself more recovery time before attempting another long distance run. However, if you feel like you did not max out your physical limitations, you may be able to recover more quickly and return to training sooner than predicted.
Lastly, the remaining recovery time until your next race or training session should also factor into your recovery time decisions. If you only have a few days before your next marathon or long distance run, for example, you may need a shorter recovery time to ensure that you are adequately rested and ready to perform at your best. If however, there are several weeks between your next event or training session, you may be able to allow yourself more recovery time to ensure that your body is fully rested and ready to go.
Overall, it is important to listen to your body, pay attention to any warning signs, and follow a well-designed recovery plan. Whether your recovery time is too low or too high, it is best to listen to your body and train safely to achieve your goals.