Recovery

Next-morning recovery after days you logged each factor, against days you didn't. Sick days are left out. A link, not proof: weekends and training can ride along.

• Screens in bed11 with, 67 without · HRV +15%+22 ptsLifts recovery
• Afternoon nap11 with, 67 without · HRV +15%+22 ptsLifts recovery
• Late meal23 with, 55 without · HRV -9%-16 ptsLowers recovery
• Alcohol, any11 with, 67 without · HRV -13%-17 ptsLowers recovery
• Water, 2500 ml or more44 with, 34 without · HRV -1%+1 ptsNo clear link
• Caffeine, above 160 mg17 with, 61 without · HRV -3%-1 ptsNo clear link
• Stressful day17 with, 61 without · HRV -3%-1 ptsNo clear link
• Mood, above usual0 with, 78 without–Needs 5 more nights
• Energy, above usual0 with, 78 without–Needs 5 more nights