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# Making the best recovery test even better
- URL: https://www.scottsemple.com/making-the-best-recovery-test-even-better/
- Published: 2018-05-03T10:41:36.000Z
- Updated: 2025-07-06T23:29:56.000Z
- Author: Scott Semple

When I woke up this morning, I knew that I needed to change my training plan. My [Training Peaks](http://www.trainingpeaks.com/?ref=scottsemple.com) metrics are positive, but my reality is far different.

My [TSB](https://www.trainingpeaks.com/blog/applying-the-numbers-part-3-training-stress-balance/?ref=scottsemple.com) is near zero, but I’m tired. I should be feeling recovered and ready to start another training block. But I don’t, and I’m not.

A year ago, I co-wrote [an article on the latest crop of HRV apps](https://www.uphillathlete.com/why-we-stopped-relying-on-hrv-apps/?ref=scottsemple.com). Our conclusion, at best, was that HRV apps are not helpful. At worst, they’re dangerous.

The make-or-break question for a recovery test is, “How often does it show a false positive?” How often does the test recommend training when rest is really what’s needed?

The HRV apps that we tested all showed several false positives, some dangerously frequent. Luckily, [the orthostatic heart rate test](http://www.uphillathlete.com/rusko-orthostatic-test/?ref=scottsemple.com) (OSHR) is a simple, low-tech option. I’ve never had a false positive with it. Even better, it flashes warning signs when there may be a problem on the horizon.

**Improving the orthostatic recovery test**

To make the OSHR even more robust, I ask myself seven questions before I look at the test results. Even on their own, these questions are often enough to paint a clear picture of my recovery status.

- Do I have any leg fatigue walking up a flight of stairs?
- Do I feel any general fatigue?
- Did I have a bad sleep?
- Do I feel any delayed onset muscle soreness (DOMS)?
- Am I exposed to any sick people?
- Do I have any cold or flu symptoms?
- Was yesterday stressful?

And then I track my answers in a spreadsheet. If I answer “yes” to any of the questions, the summary cell turns red. If “meh”, the cell turns yellow. If “no”, green. It gives me graphic feedback on where I’m at.

![Image of recovery questions in a spreadsheet](https://i0.wp.com/www.scottsemple.com/wp/wp-content/uploads/2018/05/Recovery-questions-1.png?ssl=1)

What a recovery log looks like for a clinically type-A tweaker

**The power of negative thinking**

It’s *very* important that the questions are framed in the negative. I want to look for [disconfirming evidence](https://www.fs.blog/2017/05/confirmation-bias/?ref=scottsemple.com). If the questions were framed in the positive:

> “Did you have a good sleep?” instead of “Did you have a bad sleep?” 

…then I’d be looking for evidence to support my preferred outcome. It would bias me toward short-term training and away from what’s more important: long-term training.