Overview
The Recovery Advisor booster analyses your workout intensity (using TRIMP/training load), recent training history, and activity type to recommend optimal recovery time. It adds a recovery estimate to your activity description, helping you plan rest days and avoid overtraining.
Configuration
Fitness Level (fitness_level)
| Option | Recovery Modifier |
|---|---|
| Beginner | Longer recovery times |
| Intermediate (default) | Standard recovery |
| Advanced | Shorter recovery times |
Show Training Status (show_status)
When enabled, shows your current training status based on recent load:
| Status | Meaning |
|---|---|
| Detraining | Load is declining — consider training more |
| Maintaining | Load is stable |
| Building | Load is increasing — good progression |
| Overreaching | Load is very high — rest recommended |
Data Requirements
- Heart rate stream — Required for TRIMP calculation
- Activity duration — Used in recovery estimation
- Recent activity history — The advisor considers your last 7–28 days of training
How Content Appears
On Strava (description)
💤 Recovery Advisor
Estimated Recovery: 18–24 hours
Training Status: Building 📈
Recommendation: Good to train again tomorrow with moderate intensity.Tier & Access
The Recovery Advisor booster requires the Athlete (paid) tier.
Common Issues
Recovery time seems too long/short — Adjust your fitness_level setting. Also check your max HR and resting HR (used in TRIMP calculation) in the Training Load booster configuration.
"Insufficient data" — The advisor needs several activities with HR data to make accurate recommendations. After 1–2 weeks of regular activity, the recommendations stabilize.
Multiple activities on same day not accumulating — Each activity is assessed independently. The cumulative daily load accounts for all activities, but the most recently processed one displays the recommendation.
Training status always shows "Building" — This can happen if you have consistently increasing training volume. It's a correct assessment in that case.
Dependencies
- Requires HR stream data for TRIMP calculation
- Requires Athlete tier
- Benefits from consistent activity history (1–2 weeks minimum)