In the world of athletics, training hard and pushing limits often takes center stage. However, while the focus is on the workouts, people usually overlook something equally important: athlete recovery.

For athletes, recovery is more than just a break from training. Recovery days are a key part of the process that ensures peak performance and longevity in their sport. Understanding how to effectively manage recovery can make a significant difference in an athlete's performance and overall well-being.

Why Does Recovery Matter?

The ultimate goal of being an athlete is to improve. Some want to improve their race times, while others may just want to better their health. When athletes train, the intense workouts cause muscle fibers to break down. In response, the body repairs itself to be stronger than before.

The cycle of improvement is a cycle of breaking down and building up - hard work and recovery. While athletes do the hard work in their training sessions, recovery happens during the time in between.

Balancing the two sides is important. Too much work with too little recovery, and your body will break down. Overtraining like this can lead to injuries along with physical and mental burnout. On the flipside, too little work will not cause a significant rebuilding phase, and fitness will stagnate.

Elite athletes become masters at balancing work and rest

Overtrained and under-recovered athletes are more common than one might think. While a physical injury might occur in more extreme cases, many athletes simply suffer without noticing. These athletes enter a hard workout not fully recovered, aren't able to perform their best, and don't get as much benefit as a result. Over time, the lost benefits add up.

Now that we've established why recovery is critical, it's time to outline what the process looks like.

Passive vs Active Rest Days

Most recovery falls into two main categories: passive and active. Each has its benefits and drawbacks, and both have a place in an athlete's toolbox.

Passive rest involves a total absence of exercise. Making dinner or watching your favorite movie are both forms of passive recovery. Sleep, the #1 most important recovery tactic, also falls into this category. Passive recovery is best placed after a hard training session, so take it easy and get a good night of sleep after your toughest workouts.

A simple walk is a great form of active recovery

Too much passive rest at once can actually limit the rebuilding process, which is where active recovery comes in. Active recovery consists of low-intensity activities that promote blood flow while not adding stress to the body. Going for a walk or participating in yoga are both great for an active rest day. The additional blood flow from these activities helps remove waste from damaged muscles and deliver nutrients for repair. Popular recovery-based activities like foam rolling and ice baths also stimulate blood flow.

Generally, active recovery is best for full days away from exercise. More intense workouts have longer recovery times, so you may need a full day of recovery after a few hard sessions. When it is time to take a full day off, try making it an active rest day.

COROS Education: Training Load takes into account the volume and intensity of your workouts. Active recovery activities will have lower training loads compared to workouts.

How to Know When to Rest

Every athlete is different, so the balance between work and rest will vary from person to person. Ultimately, your body will signal when it needs to recover. Originally, athletes spent years learning their body's signs, but today, COROS' recovery metrics make it easier than ever. Below is a list of metrics that provide insights into what your body is saying.

•  Recovery Timer takes into account the intensity and duration of recent aerobic activities. It tells how recovered you are and how long until you reach full recovery. If you have a long recovery timer, like the image below, it's probably time to recover.

A drained athlete may have a long recovery time.

•  Resting Heart Rate (RHR) is one of the body's clearest signals. If your resting heart rate is higher than normal, it indicates higher stress. Lack of recovery, illness, or even travel can elevate resting heart rate and indicate that you need extra recovery.

•  Heart Rate Variability (HRV) is another metric in which both exercise and daily life variables factor in. It measures nervous system fatigue, or the brain's efficiency in sending signals to working muscles. If it is below your normal range, it shows a need for recovery. This metric is unique to each person, so only compare against your own recommended range.

An HRV Graph from Training Hub

Coaches Tip: COROS devices record RHR and HRV automatically every morning, but you can check them anytime with the wellness check.

Adding Recovery to Your Routine

To fully benefit from recovery days, athletes should integrate regular recovery into their training schedule. Recovery days are an essential part of any training regimen. They allow muscles to repair, prevent overtraining, and rejuvenate the mind. Here are some tips to including and maximizing recovery time into your training routine:

•  Schedule Regular Recovery Days. Plan active rest days into your training schedule just like you would a long run or interval workout. Remember to use active rest activities to stay engaged without overloading the body. Whatever your goals may be, have a recovery plan in place.

•  Progress isn't Always Linear. Increasing volume or intensity every week forever just doesn't work. Not only should we be okay with lower-volume weeks, they should be embraced. Just like on the day-to-day scale, recovery is also critical on a larger week-to-week scale. COROS training plans have built-in periods with additional recovery every 3-4 weeks.

A COROS training plan with recovery weeks

•  Make the Most of Your Recovery with active rest, sleep, hydration, nutrition. Each of these can boost your recovery and get you refreshed and ready to train hard.

•  Utilize Technology: Check the recovery features in Training Hub regularly. COROS measures RHR and HRV daily, and updates the recovery timer hourly, so keep an eye on these for any signs of fatigue.

•  Listen to Your Body: While we can track some signs, the body is still complex. Pay attention to signs of fatigue, soreness, and mental burnout. Sometimes, simple is best - if you're tired, take some time to rest.

For motivated athletes, taking a step back from working hard can be difficult. However, when balanced correctly, athlete recovery can be a weapon for success. Remember, it's not just about how hard you train, it's also about how well you recover.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches that can guide you in your training and understanding your metrics, for free. Send an email to coach@coros.com today and get the discussion going on how to best monitor your recovery metrics!