⏰Wellness
Recovery
In this section, you can monitor the evolution of key recovery metrics that are essential for optimizing performance and ensuring the athlete's readiness for training and competition. The three recovery metrics you can track are:
Heart Rate Variability (HRV): HRV is a measure of the variation in time intervals between successive heartbeats. It reflects the autonomic nervous system's activity, with higher HRV generally indicating a well-recovered and adaptable state. Tracking HRV over time helps identify trends in the athlete's autonomic nervous system balance and can be an early indicator of fatigue or recovery status.
Resting Heart Rate (RHR): RHR is the heart rate recorded when the athlete is at complete rest, typically upon waking up in the morning. Monitoring RHR provides insights into the athlete's cardiovascular health and recovery status. A lower-than-usual RHR may indicate improved fitness and recovery, while a higher-than-usual RHR may suggest fatigue or overtraining.
Readiness/Recovery Score: The readiness or recovery score is a composite metric that takes into account various factors, including HRV, RHR, sleep quality, training load, and subjective feedback from the athlete. It provides an overall assessment of the athlete's readiness to perform optimally and can guide training adjustments based on their current recovery state.
By tracking the evolution of these recovery metrics over time, you can make informed decisions about training intensity, volume, and recovery protocols. Assessing recovery trends helps prevent overtraining, minimize the risk of injuries, and optimize training adaptations for peak performance during competitions.
Sleep
Here, you can track essential sleep metrics that play a crucial role in an athlete's overall performance and well-being. The sleep metrics you can monitor include:
Total Sleep Duration: This metric indicates the total amount of time the athlete spends asleep during a specific period. Sufficient sleep duration is vital for recovery, physical and mental rejuvenation, and overall health.
Sleep Score: The sleep score is an overall measure of how well the athlete slept during a given night or over a selected time frame. It takes into account various sleep parameters and provides an easy-to-understand assessment of sleep quality.
Sleep Efficiency: Sleep efficiency represents the percentage of time the athlete spends asleep compared to the total time spent in bed. A higher sleep efficiency indicates more restful and consolidated sleep.
Sleep Stages: This metric provides details on the time spent in each of the four sleep stages: light sleep, deep sleep, REM (Rapid Eye Movement) sleep, and awake periods. Each sleep stage has distinct functions and contributes differently to recovery and performance.
Respiratory Rate: Respiratory rate refers to the number of breaths the athlete takes per minute while asleep. Monitoring respiratory rate can offer insights into the athlete's respiratory health and potential disruptions during sleep.
Tracking sleep metrics allows you to better understand the impact of sleep on training and performance. It helps identify potential sleep disturbances or patterns that may affect recovery and readiness for training. By analyzing sleep data over time, coaches can make informed adjustments to the athlete's training schedule, nutrition, and recovery practices to optimize sleep quality and overall well-being.
Prioritizing quality sleep is essential for athletes as it contributes to physical recovery, mental sharpness, and immune system function. A well-monitored sleep regimen can positively impact an athlete's training adaptations and ultimately lead to improved athletic performance and a healthier lifestyle.
Mental Load
This chart simplifies load comparison. It features yellow bars representing the athlete's internal load, calculated by multiplying session duration by their perceived effort (RPE). The blue bars represent the external load, calculated using Coggan's method.
How to Use It:
Yellow Bars: These bars show how hard the athlete felt they worked during the session. It's their subjective assessment of the effort.
Blue Bars: These bars indicate the actual physical load of the session, objectively measured. It considers factors like power output and duration.
Line Chart (Orange): This line represents how the athlete felt after the session. It's their post-session perception.
By comparing the yellow and blue bars, you can assess if the athlete's perception of effort matches the actual physical load. If they felt it was an easy session (low yellow bar), but the external load was high (tall blue bar), it may suggest room for improved awareness.
Conversely, if the athlete felt it was a hard session (high yellow bar), and the external load was also high, it confirms the intensity. The line chart helps understand how the athlete felt post-session.
In summary, this chart streamlines the assessment of perceived effort, actual physical load, and post-session feelings, ensuring a better alignment of training perception with reality. It aids in optimizing training strategies and communication between you, the coach, and your athletes.
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