Your cardiovascular fitness score
Recovery Points measure how quickly your heart calms down after going all-out. This is one of the most reliable indicators of cardiovascular health — and proof that your training is working.
The science
Recovery Points measure heart rate recovery (HRR) — one of the clearest indicators of cardiovascular fitness. A faster recovery after effort often reflects stronger cardiovascular conditioning.
A well-trained heart is efficient. After intense effort, it doesn't need to keep racing — it recovers quickly.
Elite athletes might drop 40+ bpm in a single minute. If you're just starting out, 15–20 bpm is completely normal. The exciting part? This number improves with consistent training.
How Recovery Points are calculated
At the end of your workout:
1. You perform a 1-minute challenge where your peak heart rate is recorded (e.g. 166 bpm).
2. In the following minute, we track the lowest heart rate you reach (e.g. 132 bpm).
3. Recovery Points = Peak HR − Lowest HR after 1 minute.
A higher number = a faster drop = stronger recovery.
How to interpret your Recovery Points
In a single session
• High Recovery Points → Your heart is recovering quickly — often a sign of good cardiovascular conditioning and/or that you arrived well-rested.
• Moderate Recovery Points → Normal after a demanding workout, a big push near the end, or days when you’re not fully rested.
• Low Recovery Points → Often influenced by fatigue, dehydration, stress, illness, or continuing to move during the recovery minute (e.g., walking around).
Not a verdict on your fitness — just feedback on today’s physiology.
Over time
Recovery Points are most valuable in long-term patterns:
• Trending up across similar workouts → Strong sign that your cardiovascular fitness is improving.
• Holding steady while your workouts get harder → Great sign — your recovery system is keeping up.
• Trending down persistently → A signal to adjust training load, sleep, or stress.
This is how HRR is used in elite training environments — to balance effort with recovery.
💡 Pro Tip: This is THE metric to watch over months. Sweat Points can vary from workout to workout depending on how hard you push. But steadily climbing Recovery Points? That's undeniable progress — your heart is literally getting stronger.
What are low, moderate and high Recovery Points?
• <18 → Low recovery. Building up your base - keep showing up to see improvements.
• 18-29 → Moderate recovery. Solid fitness foundation.
• 30-40 → High recovery. Strong cardiovascular conditioning.
• >40 → Excellent recovery. Athlete-level fitness.