What recovery actually measures
A recovery score is your body's way of telling you how ready it is to take on strain today. It is a signal, not a grade. Here is where the number comes from and how to read it without overthinking it.
Recovery is a single daily percentage from 0 to 100 that estimates how well your body has bounced back and how ready it is for load today. It is not a verdict on yesterday and it is not a fitness test. It is a snapshot of your nervous system and cardiovascular state, measured while you slept.
Where the number comes from
Vector Connect builds the recovery score from four physiological inputs captured overnight: heart rate variability (HRV), resting heart rate (RHR), sleep performance, and blood oxygen (SpO2). Each is a different window into how your body is coping with stress. Together they paint a fuller picture than any single metric could on its own.
- HRV: the variation between heartbeats overnight. Higher usually means a more rested nervous system.
- Resting heart rate: your lowest heart rate during sleep. Lower usually signals good recovery and fitness.
- Sleep performance: how much of the sleep your body needed you actually got.
- SpO2: blood oxygen saturation through the night.
Reading the three zones
The percentage maps to three readiness zones that match the colours you see on the roster. A score of 67 percent or higher is Ready (green). Between 34 and 66 percent is Monitor (yellow). Below 34 percent is Protect (red). Those are the platform defaults, and a coach can tune them per team.
How to use it day to day
Treat recovery as one input among many. When the score and the athlete disagree, that is a conversation worth having, not an argument to settle with a number.
- Ready: a good day to push, if the plan allows.
- Monitor: proceed, but watch for signs of strain and keep an eye on the trend.
- Protect for several days: ease the load and prioritise rest.