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Recovery Status

The recovery status feature keeps track of your cumulative load – that is, intensity, volume and frequency of your training and activity – taking your training background into account. Your recovery status combines your training load with the data of the activities you do every day. It estimates your recovery status and how long it takes for you to recover. It is a tool that helps you avoid over and under training and adjust your training plans, together with other tools such as the orthostatic test.

Your recovery status is based on your cumulative training load, daily activity and resting from the past 8 days. The most recent training sessions and activity are weighted more than earlier ones, therefore they have the biggest effect on your recovery status. Your activity outside training sessions is tracked with an internal 3D accelerometer that records your wrist movements. It analyzes the frequency, intensity and irregularity of your movements together with your physical information, allowing you to see how active you are outside your training sessions. By combining your daily activity with your training load you get a true picture of your required recovery status. Continuous monitoring of your recovery status will help you recognize personal limits, avoid over or under training, and adjust training intensity and duration according to your daily and weekly targets.

To get the most accurate recovery status information, wear a heart rate sensor when training.

Very strained

"Very strained" means that you have been training hard lately and your cumulative load is very high. Over time this will improve your fitness and performance. You just need to give yourself enough time to fully recover before your next heavy training period or competition.


"Strained" shows that your training load has cumulated and become high. This may also mean that you're not fully recovered from your past training and activity. Improving fitness and performance requires strenuous training every now and then, but also time to recover well.


"Balanced" tells you that your recent training and the time you need to recover from it are in balance. When you devote enough time for recovery, you can make sure you get the most out of your training.


"Undertrained" means that you have recently been training less than normally. Perhaps you need some extra time to recover due to an illness, stress from everyday life or change of focus in your training plan. Please remember, though, that if you cut down your training load for weeks in a row without careful planning, some of the training benefits you have already gained may diminish.

Shows you when you will reach the next recovery level.

View Your Recovery Status

  • Tap the display in time view


  • Go to Status > Recovery status in the main menu

View Your Daily Calories

See how many calories you have burnt through training, activity and BMR (Basal metabolic rate: the minimum metabolic activity required to maintain life).

  • Tap the display twice in time view


  • Go to Today's activity in the main menu, and press START in the Activity view.

A more detailed view of your daily activity including activity intensity, active time, inactivity, steps/distance, calories, and sleep time/index is available in the Flow app and Flow web service.