Recovery Load (RL)

Recovery Load (RL) measures how much recovery your body needs based on recent training, calculated using an exponentially weighted average of Xert Strain Score (XSS). RL rises with hard efforts and falls with rest, is tracked across three systems, and helps Xert determine training status and recommendations without requiring direct user monitoring.

Summary Generated by AI

Definition

Recovery Load (RL) represents how much recovery your body currently needs based on your recent training.

It is calculated as an exponentially weighted moving average of your recent Xert Strain Score (XSS) values, using a shorter time constant than Training Load. This means it responds more quickly to recent hard efforts.

Recovery Load is similar to Acute Training Load (ATL) in traditional training models.

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What It Means

Recovery Load rises when you accumulate XSS and gradually declines as you rest and recover.

• Hard and/or long training → Recovery demands increases
• Recovery and/or easy training → RL decreases

In Xert, Recovery Load is tracked separately across three systems:

• Low RL (Threshold system)
• High RL (High-Intensity Energy system)
• Peak RL (Peak Power system)

This allows Xert to determine which systems need recovery and which are ready to train.

Important note: You don’t need to monitor RL directly- Xert summarizes it for you through Training Status and training recommendations.

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How It’s Used

Recovery Load helps determine:

• Your Training Status (Form colour)
• Whether you are Fresh, Tired, or Very Tired
• Daily training recommendations from XATA and XFAI

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Where You’ll See It

• In the XPMC (Performance Management Chart)
• On the Today page (Remaining Recovery)

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Related Terms

• Training Load (TL)
• Xert Strain Score (XSS)
• Training Status