Recovery dashboard

Before you start

• You need a connected wearable that tracks your sleep. Beoflow reads your recovery from the night, so the first numbers appear after your first synced night.
• The dashboard is on the web app at web.beoflow.com.

Open the dashboard

1. Sign in on the web.
2. In the sidebar, select RECOVERY.
3. Coaches: use the athlete selector at the top of the page to choose whose data you see. You only see athletes who have given you access.

Choose a time range

1. At the top of the page, open the range menu and pick 7D, 14D, 30D, 60D, 90D or 365D. It opens on 30D.
2. To look at an earlier period, pick an end date in the date field, or use the arrows either side of it to step back or forward one day.

What you’ll see

• RECOVERY SUMMARY: Readiness today (0 to 100) with a one-word level beside it (high, good, moderate or low), how it compares with your recent average (for example “+4 vs 7 day”), and 7 day readiness, the average of the last seven days that have a score.
• VITALS SNAPSHOT: last night’s heart rate variability, resting heart rate, breathing rate and blood oxygen, each placed against your own normal. A vital is coloured when it was outside your usual range.
• AUTONOMIC STATUS: each night plotted on four corners, ADAPTING, PRIMED, UNDER PRESSURE and OVERREACHING. The latest night is the largest dot.
• Recovery Score: your readiness, night by night.
• HRV and Resting Heart Rate: one dot per night. The dashed Chronic line is your long-term normal. Orange dots mark nights well outside it: HRV unusually low, or resting heart rate unusually high. Below the chart, Today and Chronic show the latest value and your normal.
• RESPIRATION RATE (breaths per minute) and SpO2 (blood oxygen, %).

How readiness is calculated

Readiness (the Recovery Score chart) is how ready your body is to train today. It combines four things, each judged against your own normal:

1. Sleep: how long you slept against what you need, how regular your sleep times are, and how little you woke.
2. Heart rate variability overnight.
3. Resting heart rate and breathing rate overnight. Lower than your normal counts in your favour.
4. Yesterday’s training load, from your exercise data.

A very poor night for sleep, or for heart rate and breathing, pulls the whole score down rather than being averaged away by the other factors.

Understand your vitals

• Resting heart rate is your heartbeats per minute at rest, measured while you sleep. Above your normal can point to fatigue, stress, illness or incomplete recovery. Below your normal often reflects good recovery.
• Heart rate variability (HRV) is the variation in time between heartbeats, in milliseconds. Above your normal suggests little stress on your nervous system. Below it can come with accumulated fatigue, illness, alcohol or emotional stress.
• Resting respiratory rate is your breaths per minute while you sleep. A rise above your normal can come with illness, hard training, altitude or under-recovery. A rate at or below your normal is a good sign.
• Blood oxygen (SpO2) is the share of your blood carrying oxygen. Lower than your normal can point to breathing or recovery issues.

Everyone’s normal is different, so Beoflow compares you with yourself, not with other people.

Troubleshooting

• “No recovery data yet”: connect a wearable that tracks sleep and wait for your first night to sync.
• “No readiness for this night.”: that night didn’t produce a score, usually because no sleep or heart data arrived for it.
• No orange dots yet: Beoflow needs at least 10 nights of a vital before it marks unusual nights.
• A vital is missing for some nights: your device may not record it, or the reading was outside a believable range (for example a resting heart rate above 100) and was set aside.

FAQ

• Is this the same readiness as in the Beoflow app on my phone? Yes, the same score and level.
• Why is my baseline not the average of the range I picked? It’s your long-term normal, so it doesn’t move when you change the range.
• Why does my recovery look different from other apps? Beoflow judges each vital against your own normal rather than a population average, includes your recent training load, and lets one very bad night pull the score down instead of averaging it out.
• What happens if I have more than one device? For each night, Beoflow uses the best available source among your connected devices. If one source is missing a value, another can fill the gap.
• What if there’s no data? Beoflow doesn’t guess. With no data for a night there is no score for that night.

Privacy

This dashboard uses the overnight data from your connected wearables: sleep, heart rate, heart rate variability, breathing rate and blood oxygen. You can see it, and so can coaches you have given access to. Beoflow does not give medical advice: speak to a doctor about any health concern.

Related

• Your Signal
• Sleep dashboard
• Exercise and load dashboard