How to Track Recovery Like a Pro (And Know When to Push or Pull Back)

Most fighters train hard.But the smart ones recover harder.

Here’s how to track your recovery using 3 simple metrics:

🫀 1. Resting Heart Rate (RHR)Your RHR should stay consistent.If it spikes 5–10+ bpm above your normal, your body is under stress.That means back off or lower intensity.

📉 2. Heart Rate Variability (HRV)This is the gold standard for recovery.Higher HRV = more recovered.Lower HRV = your nervous system is fried.

Use the Elite HRV app + a chest strap (like Polar H10) every morning. It takes 2 minutes and gives you a daily readiness score.

Inside our coaching, we use your data to build your own personalized MMAthletics Readiness Score, so you always know when to push and when to recover.

😴 3. Sleep (Track It Right)Sleep works in 90-minute cycles.That means 7.5 or 9 hours is better than a straight 8.Why? Because waking in the middle of a cycle leaves you groggy and under-recovered.

Track your sleep with Whoop, Oura, or your smartwatch.Look at total time, deep sleep, and sleep consistency.

🧠 Bonus tip: Log your mood and energy daily.The best recovery metric is how you actually feel.

Do you already track your recovery and if yes how? Let me know in the comments!

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