Tuning custom alert thresholds
The defaults are a sensible starting point, not a law. Set Protect and Monitor lines per metric so alerts fit your athletes and your sport, instead of a generic rule.
Every team starts on a shared set of default thresholds with custom alerts switched off. That is deliberate: most teams should run the defaults for a few weeks first to learn what normal looks like. When you are ready to tailor them, enabling custom alerts unlocks every line below.
What you can tune
| Threshold | Default | Allowed range |
|---|---|---|
| Protect recovery (red below) | 34 | 0 to 100 |
| Monitor recovery (yellow below) | 67 | above the Protect line, up to 100 |
| HRV drop, Monitor | 20 percent below baseline | 1 to 80 percent |
| HRV drop, Protect (severe) | 30 percent below baseline | more severe than the Monitor line |
| Monitor strain | 14 | 1 to 20 |
| High strain (Protect) | 16 | 1 to 21, above the Monitor line |
| Sleep debt | 2 hours | 0.5 to 8 hours |
| RHR above baseline | 12 percent | 1 to 50 percent |
| Respiratory rate above baseline | 10 percent | 1 to 50 percent |
| Sleep consistency minimum | 65 | 30 to 100 |
| Stale sync | 36 hours | 1 to 240 hours |
| Persistent HRV suppression | 2 days | 2 to 7 days |
| Chronic sleep debt | 3 days | 2 to 7 days |
| Team recovery outlier | 15 percent below team | 5 to 40 percent |
The bands have to stack. Monitor always sits above Protect, so the yellow line cannot drop below the red one, and the severe HRV line must be more extreme than the watch line. The platform enforces this for you, so you cannot save a set of thresholds that contradicts itself.
How to tune well
- Tighten lines (raise the recovery cutoffs, shrink the HRV drop) for high-stakes phases or younger athletes where you want earlier warnings.
- Loosen lines to cut noise once you trust the squad and want only the genuine red flags.
- Change one or two thresholds at a time, then watch a week of alerts before adjusting again. Moving everything at once makes it impossible to tell what helped.
Thresholds are set per team, so a club running multiple squads can give each one lines that fit its athletes. Keep custom alerts off if the defaults are serving you well; there is no penalty for staying on them.