SOME USEFUL INFO
In fact, the Readiness indicates the amount of stimulus that your body is able to transform into improvement.
The performance, on the other hand, depends not only on the recovery processes (those detected by SuperOp) but also on your current fitness level, the psychological context and the environmental conditions.
So you may for example, perform well even with an Orange. However if you exceed the maximum training load, this effort will not all turn into a further improvement but more likely in an overload, which may be more or less functional to your goals .
So even if you generally will perform better when in a Green condition than an Orange, this is not always necessarily true.
If you attend competitions, however, make sure to get to the Yellow or better still Green zone on the day before the race (on the day of competition, as you know, it is better not to take the measurement).
For those who do sports with eccentric efforts such as Running, it may happen that even in a condition of complete recovery (Green) muscular aching(“DOMS“) is still present. The reason is that often this inflammatory reaction is of limited extension (e.g. to the quadriceps) compared to the whole body mass.Therefore DOMS may not be sufficient to significantly alter the general circulatory parameters interpreted by SuperOp.
Even in a Green condition, pain is a symptom to be respected: training smart is always the right move!
YELLOW: It is a very common and generally good condition.
If you do not have a coach, you can refer to the load-recovery swing criterion to decide what to do (see “Guide to use” or paragraph 6 below): during the loading period, with a Yellow you can train intensely, aiming for Orange the day after. Instead. On the other hand during the discharge period, e.g. pre-race, choose trainng sessions that will allow you to keep the Yellow or even get to Green the next day.
Over time you will develop a high degree of control on your training.
ORANGE: Generally Orange indicates a low level of receptivity to a new training load. But it is important to interpret this condition in the light of your recent history. In fact, Orange could be due to:
– one or more very intense workouts with still insufficient recovery;
– external factors (sleep, nutrition, stress, illness, ..);
– a combination of insufficient recovery and external factors;
– a de-training effect: if you reduce or stop training for a few days, Orange may indicate that your body is starting to decrease its fitness level.
Depending on your goals and the cause of the Orange that will seem more logical ato you, choose whether and how to train.
If you are in the loading period, an Orange following an heavy training session is generally an excellent response to the work done and you can now shift your attention on the following days, to check the return to a higher Readiness level.
RED: It generally indicates a very low level of receptivity to a new training load.
Can you train with a Red? Yes, if you feel so, but be ready to give up if the sensations confirm that it is not a good day! In any case, a lighter or more technical training session is recommened.
It is likely that a workout in this condition does not give you a benefit or lengthens your recovery time (risking to impact your Readiness in the following days).
Always analyze the reasons of the Red response:
– If it is the result of heavy training then this is the signal that your body needs to recover better to build the improvement you are looking for.
– If it is the result of external factors (poor sleep, not ideal nutrition, etc.) use this knowledge to avoid the Red in the days you can devote to training!
A Red (as well as an Orange) apparently unjustified could signal the arrival of an indisposition 8e.g. a cold, a flu).
One more reason to pay close attention to the sensations if you decide to train with a Red!
If you do not have a coach but still want to improve your performance then read on.
The goal of a correct training path is to alternate heavier workouts (to do when you are Yellow-Green) that stimulate improvement with lighter sessions or recovery (when you are Orange-Red) that give your body the time to “supercompensate”, that is to build the improvement.
So ideally your Organic Readiness should be swinging between days with higher Readiness (Yellow or Green), suitable for absorbing very challenging workouts, and lower Readiness days (Orange or Red), where light workouts or complete rest quickly bring your Readiness back up.
This pattern is only an “ideal” reference, do not worry if in practice your condition will not swing so smoothly!
Pay attention to long sequences of Red-Orange, which identify fatigue or stress situations for your body, as well as to long sequences of Yellow-Green, which indicate that you can train harder.
In the “User Guide” section of the Menu you will find more detailed indications.
You may also find that some days of the week are generally better than others for you to train hard (e.g. Monday may be better than Friday or viceversa).
Do not overlook the variety of stimuli! alternate quantity sessions with quality sessions (combining quantity and intensity in different ways). This is a strategy that optimizes performance growth, helping you to recover faster.
Observe the impact of endurance workputs compared to power or speed workouts and learn to mix the training of your different skills in the most effective way for you.
Enjoy your training!