QMT-WR™: The Walk Recovery Test
The simplest and most powerful way to see how well your body recovers as a health and fitness test just from a flat walk. No lab, no VO2max testing, no lactate strips. A chest strap, a repeatable route, and a short protocol. This is a ten-times easier app to build and a fast entry to QMT and SilentSleep.
What is QMT-WR™
QMT-WR™ means Quantum Mitochondrial Terrain Walk Recovery. It is a terrain-based personal recovery screen that reads three things during and after a steady walk at a fixed pace. It tracks mitochondrial efficiency, autonomic nervous system resilience, and the smoothness of the recovery rebound. It does not compare you to others. It builds a personal trend line you can trust.
Mitochondrial efficiency
Movement cost at a fixed easy pace.
Autonomic resilience
Speed of parasympathetic re-engagement.
Recovery slope and stability
Shape and smoothness of the return to baseline.
Early warning
Terrain shifts before symptoms or setbacks.
How it works
Equipment. Use an ECG-accurate chest strap such as Coospo or Movesense. Pair it with any app that logs heart rate every second.
Route and pace. Choose a flat, repeatable path. Walk one to two miles at a steady pace such as 3.7 miles per hour. Keep conditions consistent across sessions.
Time points. Record resting heart rate before the walk HR_rest. Capture the highest heart rate in the last two minutes of the walk HR_peak. Sit immediately and record heart rate at one minute HR_1 and three minutes HR_3. Optionally note orthostatic change on standing and flag any rebound rise during recovery.
What it measures
| Metric | Definition | Interpretation |
|---|---|---|
| HR Exertion Delta | HR_peak − HR_rest |
Cost of movement and mitochondrial strain at the set pace. |
| Recovery Slope | Rate of decline from HR_peak to HR_1 and to HR_3
|
Speed of parasympathetic re-engagement and vagal tone. |
| Recovery Efficiency | (HR_peak − HR_3) ÷ (HR_peak − HR_rest) × 100 |
Percent of elevation resolved within three minutes. |
| Rebound Instability | Secondary rise after the initial drop during recovery | Marker of autonomic fragility and terrain instability. |
| QMT-Watt Index |
P_output ÷ HR_peak at the fixed pace |
Proxy for output per beat and movement economy. |
Why it matters
QMT-WR reads regeneration rather than peak fitness. It gives a clean personal baseline and highlights change over time. Use it as a daily readiness lens, a clinic intake screen, or a pro-level recovery gate. It often detects stress in the terrain before you feel off or before training begins to slide.
Step by step protocol
Step 1. Sit quietly for three minutes and record HR_rest.
Step 2. Walk the route at the chosen pace. Mark the final two minutes and record HR_peak.
Step 3. Sit down as soon as you finish. Record HR_1 and HR_3.
Step 4. Stand up slowly. If you track orthostatic change, note the delta. If the curve rises after the first drop, flag a rebound event.
Run QMT-WR two to four times per week for high-quality trends. Add extra sessions after travel, illness, poor sleep, or heavy blocks.
Reading the curve
Lower exertion delta at the same pace points to better mitochondrial economy. Faster and smoother slopes point to stronger parasympathetic control. Higher recovery efficiency means more of the elevated rate has resolved by the three minute mark. Rebound or jagged curves point to stress and merit an easier day or a deeper QMT review. The aim is a consistent, smooth descent back to your baseline.
From QMT-WR to the full system
QMT-WR stands alone and also serves as a gateway to full QMT and SilentSleep. It is simple enough for a walk and deep enough to reveal stress in the terrain. It is light enough to productize now for consumers and clinics.
Patient and client options. QMT-WR as a strap plus as a clinic screening tool, or use it as the first step in QMT-based longevity and recovery services.
Frequently asked questions
Do I need VO2max, lactate strips, or a coach
No. QMT-WR relies on accurate heart-rate capture and a repeatable walk protocol.
Why use a chest strap instead of a wrist device
Wrist optical sensors often lag during movement. An ECG-accurate strap provides beat-level precision for slopes and recovery percentages.
Summary
QMT-WR compresses recovery science into a walk by Dr. Rick Cohen, M.D.. It respects individual variability, reveals change early, and scales from home use to high-performance clinics. When the curve is smoother and the numbers trend well, regeneration is improving. When they drift, you have an early signal and a simple next step.
Medical disclaimer. QMT-WR is an informational tool and is not intended to diagnose, treat, cure, or prevent any disease.