Training load and Recovery status features in Polar Flow

For more detailed information about the Training load and Recovery status features, see xxx.

Training load of a training session

Training load is a textual feedback on the strenuousness of a single training session. Training load calculation is based on the consumption of critical energy sources (carbohydrates and proteins) during exercise. It makes the loads of different types of training sessions comparable with each other. For example, you can compare the metabolic load of a long cycling session to a short high intensity running session since training load also includes a sport-specific factor. To enable a more accurate comparison between sessions, we have converted your training load into an approximate recovery need estimation. Both training load and recovery need estimates are scaled based on your training background/history (a person who is used to a high training load during the past 3 months gets a smaller training load and recovery need estimate compared to a person who hasn't been training so much).

After each training session, you'll receive a description of your training load and the estimated time needed to recover from the session.  It makes different kinds of training sessions comparable with each other by converting the training load of a session into a recovery need estimation.

Go to Diary and click the calendar icon (a) to see your training calendar. The training load for each training session is described with a five-step scale (b). The recovery need is estimated according to the training load (c). The recovery need is an estimate of how many hours are needed until, among other things, your critical energy sources are restored.

Mild: Recovery need 0-6 hours

Reasonable: Recovery need 7-12 hours

Demanding: Recovery need 13-24 hours

Very demanding: Recovery need 25-48 hours

Extreme: Recovery need over 49 hours

Click a training session in your calendar to open a detailed training analysis view. Expand the view by clicking the arrow (a) to check the training load and recovery time for the training (b).



Recovery status based on 24h activity

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 on 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.

Go to Diary and click the timeline icon (a) to view your training load and recovery for the selected period. Choose the period – MONTH, WEEK or DAY (b). Browse the periods using the arrows (c).

The bars show your cumulative load (d). The red part of the bar is the load accumulated from your training sessions recorded using a heart rate sensor. The turquoise shows how much of the load comes from your daily activity. The grey part is the load from your past trainings and activity from the last 8 days. The grey bar continues to the future days and predicts your recovery based on past trainings and activity. Note that if you have created training targets taking place in the future, they are not taken into account in the recovery prediction.

The scale on the left (e) describes your recovery status.

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.

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.

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.

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.

Click a date (f) on the MONTH or WEEK view to see the training load and recovery of that day.

Hover your mouse over a bar on the MONTH or WEEK view to see the trainings of that day (g). Click the training to open the training result view.


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