Strain fit
Strain fit checks each finished day: did your strain land where that morning's recovery pointed? It shows as the Strain vs Recovery row on This Morning and as its own Trend View.
The ranges
Each morning's recovery color calls for a strain range:
| Recovery | Calls for |
|---|---|
| Green, 67% and up | Strain 14 or more |
| Yellow, 34% to 66% | Strain 10 up to 14 |
| Red, under 34% | Strain under 10 |
A day lands in one of three groups:
- In range: your strain matched your recovery.
- Above range: you did more than your body was ready for.
- Below range: on a green or yellow day, there was room to push.
You can change the two strain levels in Settings > Advanced settings > Training (Strain fit: green-day level and Strain fit: yellow-day floor). To get there, tap the round + button, then More, then Settings.
On This Morning
The Strain vs Recovery row shows how many of your last 7 finished days were in range, like "5/7 days in range", against the 7 days before. Tap it to open the Trend View. If you don't see the row, add it back with Customize on This Morning.
For the first 14 finished days the row says Learning, with how many days it has, because there isn't a week before to compare with yet.
The Strain vs Recovery Trend View
Pick W (week) or M (month). The view shows:
- Strain fit: in-range days out of scored days, with a change against the period before.
- A short summary that names your hottest day (most strain on a lower-recovery day) or how many green days had room to push.
- Two lines: day strain on the left axis, recovery on the right. The scales line up each recovery color with the strain it calls for. When the lines run together, or recovery sits above strain, you trained to your recovery. Strain above means you went past it.
- Avg. strain and Avg. recovery for the period, each against the period before.
- A Strain fit breakdown with the count of days in range, above range and below range.
What doesn't count
Today's unfinished day, sick days, and days without a recovery or strain score are left out. Travel days are left out too when travel days are excluded from your norms.
Questions
Why only week and month?
Strain fit is about day-to-day choices, so it's shown over the last week or month. Use the arrows to step back through earlier periods.
Is a red day with a light workout "in range"?
Yes. On a red day, any strain under 10 counts as in range, rest days included.
Is ZONAL telling me how hard to train?
It shows how your strain lined up with your recovery. It's for training and wellness, not medical advice.