Preparation & Recovery

Exercise Metrics, Activity Type Details, and Training Advice

CategoryRecovery
Session5 - 30 min

Preparation and recovery covers light movement used before, after, or between harder training sessions. It can include warm-ups, mobility work, easy drills, or restorative movement that supports the actual workout. The value is less about intensity and more about readiness, recovery, and consistency.

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
Preparation & Recovery
HealthKit reference [3]
.preparationAndRecovery
MET [4]
2 - 4
Typical session duration
5 - 30 min
Recommended fitness level
Beginner
Injury risk
Low

Training advice

Benefits

Preparation and recovery work improves the quality of the main session by giving joints, muscles, and breathing a smoother on-ramp. It is also useful on lighter days because it adds circulation, gentle range of motion, and consistency without demanding a full workout.

What to watch out for

Match the session to the purpose. Before training, build gradually toward the movements you will use; after training or on recovery days, keep it easy enough that you feel better afterward rather than more depleted.

Streakout app preview – Summary, Insights & Timeline
Visualize the Preparation & Recovery workout stats on your iPhone
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Rating
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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.