Recovery & Training: How the App Calculates

In the “Recovery & Training” section, you’ll see two curves: your Training Load and your Recovery Load. Here’s how they’re calculated, how they shape your Recovery Balance Score, and what a single Recovery session can do.

Training Load: How hard was your workout?

A workout’s Training Load is its duration in minutes multiplied by an intensity factor. A 45-minute workout with a factor of 2.0 gives you 90 points.

Training Load = Duration (min)×Intensity Factor45×2.0=90

The factor assigned to a session depends on the sport.

Endurance sports

Running. Cycling. Swimming. Rowing. Ball sports. Your heart rate matters here. 140 beats per minute means something different for everyone. That’s why the app uses your heart rate reserve, the range between your resting and maximum heart rates. Your average training heart rate falls into one of three levels.

Strength, HIIT and similar workouts

Strength training. Functional training. Core training. Pilates. Climbing. Martial arts. For these activities, the app ignores your heart rate. Your heart rate often stays low during strength training, even when your muscles are working hard. Instead, you rate how the workout felt afterward. If you don’t enter a rating, the app uses “Medium”.

Casual

Endurance: Percentage of heart rate reserve under 60% Endurance factor 1.0 Strength & HIIT factor 1.5

Center

Endurance: Percentage of heart rate reserve 60–80% Endurance factor 2.0 Strength & HIIT factor 2.5

Intense

Endurance: Percentage of heart rate reserve over 80% Endurance factor 3.5 Strength & HIIT factor 3.5

Strength gets a higher weighting at Easy and Medium because otherwise the effort would be underestimated.

45 min easy run	45 × 1,0	45
45 min strength training, moderate	45 × 2,5	113
90 min long run, moderate	90 × 2,0	180
50 min intervals, intense	50 × 3,5	175

Your training data syncs automatically to the app through Apple Health, including data from Garmin, Whoop, Oura, and other wearables.

Recovery Load: How much does your recovery count?

Recovery Load works like Training Load: minutes times a factor. Each recovery activity has its own factor and full dose. Every minute counts in full until you reach that dose. After that, each additional minute counts for just 35 percent, up to the maximum. Anything beyond that doesn’t count.

Recovery Load=factor×effective minutes

Name	Factor	full dose	Maximum	90 min example → Recovery Load
Reboots Intense / Intense Pulse / Intense Flow	1,3	30 min	90 min	30 min → 39
Ice bath	1,3	12 min	20 min	12 min → 16
Reboots Intense Double	1,2	30 min	90 min	30 min → 36
Sauna	1,1	20 min	45 min	20 min → 22
Infrared	1,1	20 min	45 min	20 min → 22
Reboots Flow / Double / Switch / Impulse	1,0	30 min	90 min	30 min → 30
Active recovery / Walk	1,0	30 min	60 min	30 min → 30
Yoga / Mobility	0,9	30 min	60 min	30 min → 27
Meditation	0,8	15 min	30 min	15 min → 12
Foam Rolling	0,7	10 min	20 min	10 min → 7
Breathing exercises	0,6	10 min	20 min	10 min → 6

More minutes bring diminishing returns.

30 minutes of Reboots Intense score 39, while an hour scores just 53. Two hours of meditation count for barely more than 30 minutes. Several short sessions throughout the week do more than one very long session.

Combinations count separately.

If you use Reboots and another recovery method on the same day, your Recovery Load for that day increases by 15 percent. Reboots plus an ice bath gives you 20 percent. Only the highest bonus applies. A session counts toward the bonus only if it reaches at least half the full dose - 6 minutes for an ice bath.

Rest days count too.

On a rest day, the app automatically gives you 5 points.

There is a daily limit.

Your daily Recovery Load is capped at 85. So three hours of Reboots plus two hours in the sauna on the same day won’t push it above 85.

The app automatically logs your Reboots sessions. You log all other recovery activities yourself.

From Load to Score

Your score compares your Training Load and Recovery Load over the last 7 days. Recent days count more: a day from 3 days ago counts half as much, and a day from 6 days ago counts a quarter as much. The same applies to both Training and Recovery.

%

100 %

79 %

63 %

50 %

40 %

31 %

25 %

0−1−2−3−4−5−6

It makes a difference whether your tough run was yesterday or five days ago. And whether your Recovery session came after it or before it.

The weighted totals give you your Recovery ratio: Recovery Load divided by Training Load. Balance sits at a Recovery ratio of around 44 percent. That’s where the score hits 100. The further you move from that point, the more your score drops, in either direction.

Recovery10 %Score18↓↓↓
Recovery20 %Score60↓↓
Recovery25 %Score77↓
Recovery35 %Score95✓
Recovery44 %Score100✓
Recovery55 %Score93✓
Recovery60 %Score87↑
Recovery80 %Score60↑↑

The green “Just right” zone runs from about 31 to 58 percent. Near the middle, the curve is flat: Two minutes more or less in the sauna won’t make the score jump. Farther out, each additional unit has a noticeable effect.

If you haven’t trained at all in the last 7 days, there’s no ratio. The app will show “No training”.

A heads-up for weeks when you don’t train much: When your training load is very low, the score is sensitive. Even one short run more or less can shift it a lot. The calculation is correct, but don’t let it throw you off.

How a Recovery session affects your score

A real training week shows it best. Here’s an example from half-marathon training, starting on Sunday:

Mon:

45 min easy run

Tue:

45 min strength training, moderate

Wed:

60 min easy cycling

Do:

50 min intervals, intense

Fr:

40 min easy run

Sat:

Rest day

Like this:

90 min long run, moderate

1	just training	0	Significant deficit
2	+ 10 min foam rolling after intervals (Thu)	1	Significant deficit
3	+ 30 min Reboots Intense after intervals (Thu)	12	Significant deficit
4	+ 30 min of yoga on your rest day (Sat)	36	Significant deficit
5	+ 30 min Reboots Intense and 12 min ice bath after the long run (Sun)	92	Just right
6	+ 20 min sauna after strength training (Tue)	94	Just right
7	+ 3 × 30 min Reboots Flow (Mon, Wed, Fri)	100	Just right
8	+ 5 × 20 min sauna on other days	84	Recovery-focused

Three things stand out.

Timing matters.

Sunday’s session has the biggest impact on the score. It happened today, so it counts in full, and Reboots plus an ice bath adds a 20 percent bonus. If those same 30 minutes of Reboots Intense were your only Recovery of the week, your score would be 26 if logged today, 7 if logged three days ago, and 2 if logged six days ago.

The way you do it matters.

Logged as your only session today, 30 min of Reboots Intense raises your score to 26, 30 min of yoga to 12, 20 min in the sauna to 8, 12 min in an ice bath to 4, and 10 min of foam rolling to 1. Short sessions with a low weighting work well as add-ons, but they won’t boost your score much on their own.

More isn't always better.

Once your Recovery share reaches around 58 percent, the score starts to drop again. The final row doesn’t mean your week got worse. You just did less training relative to your Recovery. After a race or during a recovery week, that’s exactly right.

What the evidence shows and what we’ve decided

Backed by research:

training load based on heart rate reserve (TRIMP model, Lucía et al. 2003) training load based on perceived exertion for strength training and similar sessions (session RPE, Foster 1998/2001; Day et al. 2004) how training load tapers off over time (Banister model) the principle that, beyond a certain duration, an intervention adds little extra benefit (for cold therapy: Machado et al. 2016).

Our own guidelines:

all the factors in the tables above the full dose and maximum for each measure, including Reboots the combination bonus rest day credit and daily maximum the balance at around 44 percent the shape of the curve and the status thresholds.

We’ve deliberately kept these estimates conservative and grounded, but they’re not published figures. We’ll adjust them if real-world usage data shows that an assumption doesn’t hold up.

The score is a tool for your sports routine. It shows how the Recovery activities you log compare with your training load. It is not a medical assessment or diagnosis, and it does not replace medical advice.

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