Recovery-Based Training shows whether your effort has been running ahead of your recovery or behind it. This article explains how Titan calculates the daily value, how the 7-day average smooths it, and how to read the line against your training goal.
01Where to find it
Tap the Trends tile on Today and choose Training at the top of the screen. Scroll to Training details. The first chart there is Recovery-based training, drawn as a green line named Training balance. The Training period picker at the top of the Training group sets the range to 30 Days, 60 Days, 6 Months, or Year.
02How the daily value is calculated
Titan puts both scores on the same scale before comparing them. Exertion runs from 0 to 10, so Titan multiplies it by 10 to get a number from 0 to 100. It then subtracts that day's Recovery score, which also runs from 0 to 100.
| Exertion | Exertion × 10 | Recovery | Daily value |
|---|---|---|---|
| 6.5 | 65 | 58 | +7 |
| 8.0 | 80 | 45 | +35 |
| 2.0 | 20 | 80 | -60 |
A positive value means effort outran recovery that day. A negative value means recovery outran effort. Titan skips any day that is missing a Recovery score or an Exertion score. It never counts a missing day as zero.
03The 7-day rolling average
The chart does not plot raw daily values. Each point is the average of the daily values from the 7 days ending on that date. Days without a value drop out of the average. A point appears only when at least 3 of those 7 days have a value. With fewer than 3, the line breaks.
Your line therefore starts on the third day that has both scores. A week without Recovery, such as a stretch of nights without your Apple Watch, leaves a gap. If the chart is empty, Titan may still be backfilling your Recovery and Exertion history.
The chart labels values with a percent sign. Read them as points on the shared 0 to 100 scale.
04Reading the line
Titan treats a 7-day average between -10 and +10 as the optimal training range. The bands below use Titan's own names.
| 7-day average | Zone | What it means |
|---|---|---|
| Above +10 | Overreaching | Exertion is outpacing recovery |
| -10 to +10 | Optimal Training Range | Exertion and recovery are in balance |
| Below -10 | Restorative | Recovery is outpacing exertion |
Titan's guidance for an average in the optimal range is "Your Recovery-Based Training is within the optimal range, balancing exertion and recovery."
Above +10, the guidance is "Your recent Recovery-Based Training is trending above the optimal range, which can be a sign your exertion is outpacing recovery. Consider tapering intensity or adding a lighter day." This guidance is the same for every training goal.
05Guidance by training goal
A Restorative reading means different things depending on what you are training for. Titan's Restorative guidance starts with "Your recent Recovery-Based Training is trending below the optimal range, indicating recovery is outpacing exertion," then adds a line for your goal.
| Training goal | Added guidance |
|---|---|
| Peak Training or Building | "If you feel fresh, you may have capacity to increase training load gradually." |
| Maintaining | "If your goal is maintenance, a small bump in intensity can keep you in range." |
| Tapering or Injured or Resting | "This is common while tapering or resting." |
To change your goal, tap your avatar on Today, then You > Settings > Training & Heart Rate > Training Goal. For longer-term context on how your load is building, compare this chart with the training load charts above it.
