Recovery Day
What is Recovery Day?
Recovery days are essential components of any training programme — they are when your body actually adapts to the training stimulus. Without adequate recovery, fitness stagnates or declines (overtraining). Recovery days can be complete rest (no exercise) or active recovery (very easy rowing at RPE 1-2 for 15-20 minutes, walking, or gentle stretching). Most rowing programmes include 1-2 recovery days per week. Recovery quality depends on: sleep (7-9 hours is optimal), nutrition (adequate protein and carbohydrates for repair), hydration, and stress management. Recovery days should be planned, not reactive — schedule them into your weekly programme rather than waiting until you feel broken.
How Watta Uses Recovery Day
Watta's Effort Score helps verify recovery day quality. Active recovery sessions should score in the Recovery zone (0-25). If your "easy" sessions consistently score in the Building or Training zones, you are likely not recovering adequately between hard sessions.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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