What Your Fitness Tracker is Really Telling You About Recovery

Poppy Hawe
Sep 22
2 min read

In today's world of wearable tech, it's never been easier to gather data about your health, sleep, and training. But how many of us are actually using this data to get stronger, fitter, and feel better?

In this blog, we’re breaking down the real meaning behind the numbers from your Whoop, Garmin, or Apple Watch — and more importantly, how to use them without becoming obsessed or burnt out.

HRV (Heart Rate Variability):

What it is: The variation in time between your heartbeats.
What it tells you: A high HRV usually means your nervous system is recovered and adaptable; a low HRV can indicate stress, fatigue, illness, or poor sleep.
Why it matters: It’s one of the clearest signs of how well your body is coping — and when you might need to rest.
Tip: Don’t compare your HRV to someone else’s. Track your personal trends.

Resting Heart Rate (RHR):

What it is: How many times your heart beats per minute at complete rest.
What it tells you: A sudden rise in your resting heart rate (5–10 bpm above normal) could be a red flag for illness, under-recovery, stress, or dehydration.
Why it matters: It’s a quick and easy way to gauge your recovery status.
Tip: Monitor your RHR across your cycle if you’re female. Hormonal changes impact it.

Sleep Data:

What it tracks: Sleep duration, light sleep, deep sleep, and REM.
What it tells you: You can hit 8 hours but still wake up exhausted if the quality isn’t there.
Why it matters: Deep sleep is when most of your recovery and muscle repair happens.
Tip: Build a consistent bedtime routine. Magnesium, low light, no screens after 8pm, and cold rooms help.

Recovery Scores / Training Readiness:

What they are: Summarised scores (green, yellow, red) or hours needed to fully recover.
What they tell you: Whether today is a good day to push, hold steady, or pull back.
Why it matters: Helps prevent burnout and guides performance training.
Tip: Use these as guides, not rules. You might still train well on a yellow day if you feel great.

The Menstrual Cycle Factor:

Hormonal shifts affect HRV, RHR, sleep, and performance.
Your luteal phase (before your period) might naturally lower recovery scores.
Don’t panic — adapt. Pull back intensity or prioritise recovery strategies like stretching, fuelling, and hydration.