Introduction
The effectiveness of training depends not only on the exercises performed, but also on the regeneration ability and individual load capacity. Every athlete and person exercising has different abilities and regeneration capacity, so it is worth paying attention to the body's feedback in order to make targeted progress.
In this article, we'll explain why it's important to monitor your recovery metrics and how personalized strength training can help you perform at your best without overexerting your body.
What do we measure when periodically assessing regeneration capabilities?
Proper recovery is key to progress and injury prevention. Between workouts, the body needs to return to an optimal state in order to gain maximum benefit from the next load. We use several key indicators to assess the state of recovery:
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Carbon dioxide tolerance (BOLT test) – A measure of respiratory efficiency that shows how well the body is able to regulate carbon dioxide levels, thus having a direct impact on endurance performance.
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Resting Heart Rate (RHR) – A measure of the state of the autonomic nervous system and circulatory system, which helps to balance training load and recovery.
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Heart Rate Recovery (HRR) – A measure of how quickly your heart rate returns to normal after exercise, and is one of the most important indicators of recovery capacity.
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Lung capacity test – A test that measures the efficiency of oxygen uptake and the adaptability of the respiratory system, helping to determine the development of aerobic capacity.
With the help of periodic measurements, we can always adapt the training program to your current condition to avoid both overtraining and undertraining.
Why is it important to monitor regeneration?
Regular monitoring of recovery indicators allows us to recognize problems caused by overtraining before they lead to performance loss or injury. One of the basic principles of personalized training is to consider the rate and quality of recovery when planning your training.
Proper regeneration:
✅ Helps maintain continuous improvement.
✅ Reduces the risk of overtraining and injury.
✅ Ensures optimal fitness in the long term.
In the DOOR Sport Performance methodology, these assessments are performed periodically so that you always receive the best possible training load according to your current condition.
Closing – Don’t train blindly!
Personalized strength training and recovery monitoring are key to sustainable development. If you want to find out what training intensity and load is optimal for you, sign up for a comprehensive assessment!
💡 Don't let chance decide the effectiveness of your workouts - train consciously!