What HLR measures
HLR is a physiology-first recovery trend. It reflects how your system is regulating at rest after training, across three key areas:
Heart: how hard your system is working to settle back down
Lung: whether breathing patterns look calm and efficient, or strained
Autonomic recovery: whether your “stress vs recovery” balance is moving in the right direction
HLR is not a fitness score. It is a recovery and regulation score.
How HLR is obtained
HLR is derived from three wearable-based markers tracked over time:
Resting Heart Rate (RHR)
Heart Rate Variability (HRV)
Respiratory Rate (RR)
PEAK^ compares your recent readings to your normal baseline and blends them into one index:
When HRV is above baseline, HLR trends upward (a positive recovery signal).
When RHR is above baseline, HLR trends downward (a stress or incomplete recovery signal).
When RR is above baseline, HLR trends downward (a strain signal that can also align with illness risk or recovery debt).
A value around 1.00 generally reflects your baseline. Higher trends tend to reflect better recovery signals than normal. Lower trends suggest delayed or suppressed recovery.
What HLR means in practice
HLR is most useful as a trend, not a single-day number.
An upward trend suggests you are absorbing training well and adapting.
A stable trend suggests you are coping normally.
A downward trend suggests accumulating fatigue, stress, or recovery debt.
A suppressed trend that stays low can also align with higher illness risk, especially when subjective wellness is also dropping.
HLR interpretation bands
HLR > 1.07 | Well above normal
Trend shows strong physiological recovery signals, consistent with positive adaptation across heart, lung, and autonomic systems.HLR 1.03 to 1.07 | Above normal
Trend reflects robust recovery patterns, with markers reliably above baseline.HLR 1.00 to 1.03 | Normal optimal
Trend shows stable physiological recovery, with heart and lung markers at or slightly above baseline.HLR 0.97 to 1.00 | Normal stable
Recovery is within a normal range.HLR 0.93 to 0.97 | Below normal
The body is showing signs of delayed recovery.HLR < 0.93 | Suppressed recovery
Trend shows clear signs of under-recovery, with markers meaningfully below baseline. This pattern may also be associated with an increased risk of illness.
Watch how to read your HLR from your dashboard
How to use HLR (so it actually improves decisions)
Prioritise multi-day trends (7–10 days) over single-day spikes.
Cross-check HLR with Peak score and your subjective wellness. Wearables do not capture how training was experienced.
Use HLR as a “physiology confirmation” signal. If load is high and wellness is dropping, a falling HLR supports the call to pull back. If wellness is strong and HLR is rising, you are likely absorbing training well.
Common reasons HLR shifts (that are not “fitness”)
HLR can move from factors that change physiology day to day, including:
poor sleep or sleep disruption
illness or early illness onset
travel, time zone change, altitude
heat stress, dehydration
alcohol intake
unusually high training density
inconsistent wearable wear or measurement noise
Key takeaway
HLR helps you see whether your body is adapting, stable, or under-recovered based on cardiorespiratory recovery signals. Use the trend, pair it with training load and wellness, and you get a far clearer read on what your system is ready to handle next.