Recovery Pace
How quickly you bounce back after a drained phase, and whether that's changing.
What is Recovery Pace?
Recovery Pace measures how many days it takes for your energy to come back after a drained phase and reach the next charged phase. It compares your recent recovery times to your historical average, and surfaces a "Stalled" state when you've been out of the charged zone for longer than your usual rebound window.
Faster recoveries mean your pacing is working. Slower recoveries usually mean your system is coming back from deeper depletion. A stalled recovery means your body is in an extended rest window, sometimes that's exactly what it needs.
Why it matters
Recovery pace is one of the clearest indicators of how well you're managing your energy cycles. When you pace well during charged phases (easing up before you hit the limit), your drained phases are shallower and your recoveries are faster. When you push too hard, the depletion goes deeper and recovery takes longer.
Tracking this over time shows you whether your overall approach is working. A trend toward faster recoveries is one of the strongest signs of progress.
Sometimes recovery just takes longer than expected, not because anything is wrong, but because your system needs more time. Sleep changes, illness, big stressors, hormonal cycles, or seasonal shifts can all extend recovery. The Stalled state surfaces this clearly so you can be intentional about giving yourself the time.
How it works
Recovery Pace tracks two things:
Trend. When you've completed 3+ recoveries, it compares your recent ones to your historical average. Faster, Slower, or Stable.
Stalled. When your current phase is recovery or drained and it's been at least 7 days (or 1.5× your typical rebound, whichever is longer) since your last charged phase, the signal flips to Stalled. This doesn't need historical data. It can fire even on your first long stretch out of charged.
Reading your results
| Value | What it means |
|---|---|
| Faster | You're recovering more quickly than your historical average |
| Slower | Your recoveries have been taking longer than usual |
| Stalled | You've been out of the charged zone for longer than your typical rebound. Extended rest window |
| Stable | Recovery speed is consistent with your history |
What you can do
- When slower: Slower recoveries usually point upstream. Easing up a bit earlier in your charged phases means less depletion, which means faster bounce-backs.
- When stalled: Long recoveries can mean your body is asking for more time than usual. Be patient with yourself, and consider what might be draining the rebound: sleep, stress, illness, hormonal cycles, or big life changes all extend recovery windows. If you've been stalled for an unusually long stretch, it can be worth checking in with a clinician.
- When faster: Your pacing is paying off. Shallower drained phases lead to quicker recoveries. Keep protecting your rest windows.
- When stable: Consistency is valuable. Predictable cycles mean your signals can give you better heads-up about what's coming.
Sources
- Siltaloppi, M., et al. (2011). "Identifying patterns of recovery experiences and their links to psychological outcomes across one year." International Archives of Occupational and Environmental Health. PubMed 21695434
- Antcliff, D., et al. (2018). "Activity pacing: moving beyond taking breaks and slowing down." Quality of Life Research. PMC5997723