Cooldown

Exercise Metrics, Activity Type Details, and Training Advice

CategoryRecovery
Session5 - 20 min

Cooldown sessions help the body ease out of harder work with gentle movement and gradually lowering intensity. They are usually short, easy, and focused on bringing breathing and heart rate back down after training. In Streakout, this activity type is best understood as recovery work rather than a main fitness session.

Exercise Metrics

Fitness Profile [1]

Strength
1
Low-Intensity Cardio (aerobic)
1
High-Intensity Cardio (peak)
0
Mobility & Flexibility
2
Balance
1
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.

Heart Rate Zones [2]

0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.

Activity Type Details

Apple Health label
Cooldown
HealthKit reference [3]
.cooldown
MET [4]
2 - 3.5
Typical session duration
5 - 20 min
Recommended fitness level
Beginner
Injury risk
Low

Training advice

Benefits

Cooldowns help close the training loop: they keep you moving while breathing and heart rate settle, and they make the end of a hard session feel intentional instead of abrupt. They are especially useful after intervals, running, cycling, strength circuits, or any workout where the final minutes were intense.

What to watch out for

Keep the effort deliberately easy. A cooldown should not become extra training volume, and it should not be used to push through dizziness, chest discomfort, unusual shortness of breath, or sharp pain after a hard workout.

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Explore other Activity Types in the Recovery category:

[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.