Health & Recovery
How RepTrack reads the signals your watch records overnight — recovery, sleep, HRV, resting heart rate — and turns them into a score against your own baseline. Plus the activity metrics (steps, energy, distance) and how to train when you have no wearable at all.
Chapters
1How Your Recovery Score Actually Works
Most recovery scores hand you a number and hope you trust it. Here's exactly what RepTrack measures, why your "normal" reads as 70 instead of 100, and the one place we flatly refuse to make a number up.
2Sleep and Recovery: Why RepTrack Grades Your Sleep on a Fixed Bar
Sleep does the actual repair work, and it's the one recovery signal RepTrack refuses to grade on a curve. Here's why your score measures sleep against a fixed bar instead of your personal average, and which levers actually move the number.
3HRV and Recovery: What the Gaps Between Your Heartbeats Actually Tell You
Heart rate variability is the single best physiological window into how recovered you are, but only if you read it right. Here's what HRV actually measures, why a trend against your own baseline beats any single number, and why some wearables can't give it to you at all.
4Resting Heart Rate: The Quietest Recovery Signal You Own
Your resting heart rate is one of the oldest, cheapest recovery signals in existence, and one of the most misread. Here's why the number itself barely matters, but its drift from your own baseline tells you when to push and when to back off.
5No Wearable? Here's How RepTrack Reads Your Training Readiness
No wearable? RepTrack won't fake a recovery score: it shows Training Readiness built from what it actually knows: your logged training and how you say you feel. Here's what goes into it, why the honest label matters, and how to use it to call a push day or a back-off day.
6Daily Steps: What the Number Actually Means for Your Health
Steps measure how much you move, not how recovered you are, and the 10,000 target was a 1960s marketing slogan, not science. Here's what your step count really predicts and the target the evidence actually supports.
7Active Energy and Total Burn: What Your Watch Is Really Telling You
Your watch reports calories burned with impressive precision, but the number is modeled from heart rate and motion, not measured. Here's what active energy and Total Burn actually mean, and how to use the trend instead of trusting the digits.
8Walking and Running Distance: The Aerobic Base Under Your Lifting
Distance is the honest measure of how much easy aerobic work you actually do, and a strong aerobic base makes you recover faster between sets and train harder for longer. Here's why lifters underrate it, and how to add it without wrecking your recovery.
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RepTrack Pro puts this science to work — AI-powered plans, precision nutrition, and real-time tracking.
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