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Recovery tracking lets you flag which muscles feel sore, log the recovery work you did today, and review how your soreness and recovery habits trend over the last few weeks. Open the Recovery card on the Home tab to get to the Recovery Tracking screen.

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The Recovery card on Home

The How is your body feeling? card on the Home tab is the entry point to recovery tracking. Tap it to open the Recovery Tracking screen. The card sits alongside the Today’s Nutrition card and is available to every athlete — there is no separate opt-in.

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Recovery Tracking

The Recovery Tracking screen has two tabs:
  • Pain Map — mark where you feel sore and how bad it is.
  • Recovery Log — record the recovery work you did today.
Use the analytics icon in the header to jump to Recovery Analytics at any time.

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Pain Map

The Pain Map is a lower-body diagram you tap to report soreness.
  1. Toggle between Front and Back to see the side of the body you want to mark.
  2. Tap a muscle zone — quad, hamstring, calf, knee, shin, IT band, hip, glute, ankle, foot, Achilles, or lower back — to select it. Selected zones light up with concentric “pain radiation” bands whose color reflects severity (cyan for 1–3, amber for 4–6, red for 7–10).
  3. For each selected zone, drag its 1–10 severity slider to rate the pain, where 0 is none and 10 is severe.
  4. Tap Report soreness to save. You’ll see the areas you flagged in the Today list below.
You can select and rate multiple zones in one check-in. Only one soreness check-in is stored per day — reporting again on the same day updates today’s entry rather than adding a duplicate.
The Pain Map remembers where you were sore. If you haven’t checked in yet today, the map opens pre-filled with the muscle zones and severities from your most recent check-in that reported pain, so you only need to adjust what’s changed instead of re-marking every zone. The pre-fill only seeds the editable form — today’s entry isn’t saved until you tap Report soreness. Once you submit an all-clear check-in (no zones selected), the next day starts from a clean map; a resolved day won’t resurrect older pain.
If you don’t have pain in a specific spot, skip the Pain Map and go straight to the Recovery Log. Analytics still counts the recovery sessions you log.

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Recovery Log

The Recovery Log tab captures the recovery work you did — foam rolling, stretching, an ice bath, a mobility session, and so on. To add a session:
  1. Give it a short name (for example, Quad foam rolling).
  2. Pick a Type chip: Mobility, Stability, Strength, Ice bath, SMR, or Cross-training.
  3. Pick an Equipment chip if you used any: Foam roller, Massage gun, Massage ball, Resistance band, Stretch strap, or Compression boots. Leave it on None if you didn’t use equipment.
  4. Set the Duration in minutes with the stepper.
  5. Tap Add entry.
Your entries appear under Session log, with the total minutes you’ve recovered today at the top. Like the Pain Map, the Recovery Log rolls up into a single daily check-in — adding another session on the same day is merged into today’s record.

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Recovery Analytics

Tap the analytics icon in the Recovery Tracking header to open Recovery Analytics, a summary of the last 7, 14, or 30 days of check-ins. Switch the range with the 7D / 14D / 30D pills at the top of the screen. Everything else on the page updates to match.

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Summary stats

Three cards sit under the range pills:
  • Avg soreness — your mean daily pain rating in the selected window, with a delta versus the previous window of the same length. A negative delta means you’re getting less sore on average.
  • Sessions — how many recovery sessions you logged in the window.
  • Total time — the total recovery minutes for the window, with a minutes-per-day breakdown.

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Soreness trend

A line chart of daily soreness by body region on a 0–10 VAS scale. Each tracked region gets its own line, with the most recent value called out at the end. A shaded High risk ≥ 6 band across the top marks the danger zone — regions that spend time in that band are the ones to watch. Gaps in a line mean you didn’t check in for that region on those days.

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Recovery activity heat

A heatmap of your recovery sessions by type per day. Rows are session types (Mobility, Stability, Strength, Ice bath, SMR, Cross-training); columns are days in the window. Darker cells mean more sessions of that type that day — useful for spotting whether your recovery mix is well-rounded or leans on a single method.

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Daily recovery time

A bar chart of total recovery minutes per day. Use it to see how consistent your recovery work has been and where the missing days are.

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Troubleshooting

You need at least one soreness report or logged recovery session in the selected window. Log a check-in from the Recovery Tracking screen, or switch to a longer window (14D or 30D).
That’s expected — Recovery keeps one check-in per day. Reporting soreness or logging a session again on the same day merges into today’s entry rather than creating a new one. Use tomorrow’s check-in for a fresh reading.
A zone counts as reported once you tap it, so its severity starts at 1. To clear a zone entirely, tap it again to deselect it before you report.