Wahoo has released a new My Readiness experience in the Wahoo app, SYSTM, and the Wahoo app for Apple Watch to provide a more complete picture of the impact that your training, sleep, HRV, resting HR, and mental capacity have on your ability to perform day to day.
Utilizing 24/7 biometric data sourced from third party data partners you authorize, (starting with Oura, with others soon to follow), we are now able to provide a Recovery Response score, demonstrating how your body is responding to your recent training efforts, compared to your normal range. Integrating this new Recovery Response metric with existing Training Capacity and and Mental Capacity scores, we are able to provide a Readiness State that clearly describes your readiness to train or perform on a given day.
The My Readiness panel is immediately accessible on the Home page of the Wahoo and SYSTM apps. The panel contains your Readiness State and your relative position within each state. It will also provide your Recovery Response, Training Capacity, and Mental Capacity scores on a scale of -100 / 0 / 100.
Selecting the panel will expand a My Readiness page, with the Readiness State and Recovery Response, Training Capacity, and Mental Capacity score dials, and more detail panels for Training Capacity, Recovery Response, and Mental Capacity.
Selecting the Training Capacity or Mental Capacity panels will take to the detail pages for those metrics. For more details, see:
Readiness States
The Readiness State gives you one clear message for how to approach today's training. It looks at your Training Capacity, Recovery Response, and Mental Capacity together, so you know when to push and when to hold back.
There are 6 Readiness States:
- Primed: Your body is responding well to your training and your load is in balance.
- Ready: Your load and recovery indicators are within your normal range.
- Under Stress: You're carrying fatigue, either from recent training or from your recovery indicators dipping below baseline.
- Depleted: You're carrying significant fatigue and your body isn't responding well to training.
- Rest Recommended: None of your recovery signals are where they should be. HRV is low, resting HR is high, sleep is short, and your Mental Capacity assessment time is down.
- Anomalies Detected: This is a warning sign. Something is off with your recovery insights due to a potential oncoming illness or changes to your environment.
Recovery Response
The Recovery Response score demonstrates on a -100 / 0 / 100 scale how well your body has recovered, in the context of your training load at that point in time. It is built from your HRV (rMSSD), sleep, resting heart rate, and other physiological markers sourced from your authorized 24/7 data provider, all measured against your normal range. A negative value represents that you are recovering worse than expected, 0 means you are recovering just as expected, and a positive value represents that you are responding better to your training.
We take into account how hard you are training, as shown by your Training Capacity [TC]. After a big week, some fatigue is normal, so your score shows whether your body is recovering better or worse than you'd expect after that amount of training.
We also provide the individual component data (Sleep time, HRV, Resting HR, and when available, temperature, respiration rate, and oxygen saturation) for that day/night before.
Training Capacity
The Training Capacity [TC] score on a -100 / 0 / 100 scale provides a view of your point-in-time readiness to continue training or perform in competition as a positive or negative number on a spectrum of Rested - Fatigued. Effectively it is the ratio of your recent short term training efforts to your long term training efforts.
It is calculated from your Short Term Load [STL] (an average of approximately the last week of accumulated Dimensional Training Load [DTL] from your activities) relative to your Long Term Load [LTL] (a rolling average of your DTL across the past several months).
For more information see
- Training Capacity [TC] and Fitness Score and State
- Wahoo Fitness Metrics explained
- Short Term Load (STL), Long Term Load (LTL), and Training Trends
- Dimensional Training Load (DTL)
We also show you the DTL value from any activity completed that day as well as your STL and LTL values.
Mental Capacity
Mental Capacity assessments tracks your cognitive and emotional readiness to perform. It is based on a short reaction test, followed by a check-in about how you're feeling. This generates a score that is measured against your own historical baseline. For the best experience, take the assessment daily at the same time.
For more information see Mental Capacity assessments.
We also show you your most recent assessment values: your reaction time in the context of your previous assessments and your survey responses as a percentage.
Set up a Recovery data source
To set up your Wahoo account for Readiness States and Recovery Response metrics to be captured, you will need to authorize a third party 24/7 data source and select it as a Recovery data source.
Currently, Oura is the only data source available. Others will be available soon.
To authorize a recovery data source:
- Select the Add recovery data source button below Recovery Response or the Settings button (gear icon) in the upper right corner.
- Follow the prompts to enter your credentials.
- Ensure Recovery data source is toggled on.
Empty gauges, Waiting for Data, and Calibrating states
The Readiness State, Training Capacity, Recovery Response, and Mental Capacity scores require different data inputs.
For Training Capacity, this is [1] an Athlete Profile (for either cycling or running) generated by a fitness assessment or the Athlete Profile questionnaire in the Wahoo app and [2] completed cycling or running activities.
For Recovery Response and Readiness State, this requires a Recovery data source and 7 days worth of recovery data. If you have not connected a source, you are prompted to add one. See Setup above.
If you have connected a Recovery data source, but do not have 7 days worth of data, the Recovery Response will stay in calibrating until that threshold is reached. We will automatically pull 90 days worth of available data from a connected Recovery data source. Make sure you are wearing your 24/7 data device to gather data overnight and that that device is syncing to the third party app regularly.
Last, if you have done a workout, you will see Training Capacity [TC], but the My Readiness state will be calibrating till 7 days have passed.
As discussed above, Mental capacity requires you to complete a short daily assessment.
History
You will be able to view your My Readiness State from past dates by selecting the date at the top of the My Readiness page, which will open up a calendar view. Selecting a date from the calendar will open the My Readiness page for that date.
The Readiness State and Recovery Response panels will be available for all users in this view. Historical Training Capacity [TC] and Mental Capacity data will only be available for Wahoo CORE and PRO subscribers.