What training costs you
What training costs you shows how your body answers each kind of training the next morning. It's on the Training tab, right under Load balance.
How to read the table
Each row is a kind of session or day. The columns are averages for the morning after:
| Column | What it means |
|---|---|
| HRV (ms) | Next morning's HRV minus your average over the 7 mornings up to that day |
| RHR (bpm) | Next morning's resting heart rate minus that same 7-morning average |
| Recovery | Your average recovery score the next morning |
A drop in HRV or a rise in resting heart rate shows in the "worse" color. The opposite shows in the "better" color. Recovery is colored green, yellow or red like WHOOP's.
By session or by day strain
Use the toggle at the top of the card:
- By session groups days by their main session type, like Hard lift or Easy cardio. Rows with the biggest HRV drop come first.
- By day strain splits days into Heavy day (strain 14 or more) and Light day (under 14).
You can change the heavy-day line in Settings > Advanced settings > Training > Heavy day strain. To get there, tap the round + button, then More, then Settings.
What counts
- Only the day's main session counts: its highest-strain scored workout. A walk on a lifting day doesn't share the lift's cost.
- Days since your program start are used. The note under the title says which month that is.
- Sick days are left out, and so are the mornings after them. Travel days are left out too when travel days are excluded from your norms.
- A row needs at least 5 days to show. Rows with fewer than 20 days are faded and marked "too few to trust", and they sort to the bottom.
Good to know. If a session landed in the wrong row, fix its type. Your tag always wins over the auto type. See Tag a session type.
Questions
Why is a session type missing from the table?
It has fewer than 5 days since your program start. Keep training and it shows up once it has enough.
Why does the card say "Not enough training days yet"?
None of your session types or day groups has 5 days with a next-morning reading yet.
Can I see the cost of one single workout?
Yes. Open Training, tap See all sessions, and each workout shows a "Next HRV" chip with its own change.