Recovery

Rest feels like quitting.
It isn’t.

Last night’s sleep, scored. This morning’s recovery, with the math showing. Today’s workout, with your readiness on the card before you touch a bar. It can’t make you go to bed. It will notice when you don’t.

Your sleep: 7h 27m asleep, a sleep score of 84, and the stages

Recovery HQ: a recovery score of 61, Caution, and where the 39 points went

Train: today’s Day 4 Press with readiness 55, Caution

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Recovery HQ

61. And where the other 39 went.

Every morning gets a score out of 100, a word for it, and a plain call for the day. Then it itemizes. There’s an algorithm. It just isn’t a mystery.

Today: 61, Caution.“Train, but keep the intensity moderate.” 14 points short of Ready at 75.
HRV cost 12 points.It scored 40 out of 100 and makes up 20% of the score. Every 10 points of HRV moves the score 2.
Soreness cost 10. Mood cost 5.Four more signals cost 12 between them. That’s all 39, accounted for.
The week, for context.77, 79, 67, 60, 67, 77—then today’s 61.

Recovery HQ: 61 out of 100, Caution. Train, but keep the intensity moderate. Where the 39 points went: HRV −12, soreness −10, mood −5, 4 more signals −12

Vitals

Your normal. Not the internet’s.

A number means nothing until you know what’s normal for you. Vitals reads each one against your own last 30 days, shows you your range, and says in one sentence whether today is in it. Your buddy’s HRV is not your problem.

HRV 51 ms.Your normal is 54, over 30 days. Your range is 49–58, and last night was inside it: “Steady—typical for you.”
Resting heart rate 53 bpm.6% below your normal of 56. Yesterday it was 58.
Every card answers back.Ask Ari under each one. Reading wrong? Log manually, top right.

Vitals: HRV 51 ms, 5% below your normal of 54 over 30 days; resting heart rate 53 bpm, 6% below your normal of 56

Her cycle

Her normal moves. So does the bar.

In the days before her period, her HRV usually runs lower. Sanctify learns that from her own cycles and judges her against her usual for those days—so a normal dip isn’t scored as a bad morning. Flip it:

His Vitals: HRV 51 ms, 5% below his 30-day normal of 54, steady and typical for him

Her Vitals: HRV 46 ms, at her normal, judged against her usual for the 5 days before her period, when her HRV runs 4 ms lower

Him: HRV 51 ms against his 30-day normal of 54. Steady—typical for him.

Your Cycle

Learned from her. Not from a textbook.

Her Your Cycle screen says it before the week arrives: in the 5 days before her period, her HRV runs lower—5 of 5 cycles. “Recovery judges you on your usual for these days, so a usual dip isn’t scored as poor recovery.” Same week, same screen: her weigh-ins run 0.9 lb higher, and one switch keeps those days from counting against her calories.

Your Cycle, the 5 days before her period: weigh-ins run 0.9 lb higher, likely water; HRV runs 3 ms lower, and recovery judges her on her usual for these days

Sleep

Last night, scored and explained.

Not just how long. When you went to bed, how steady that is, and which nights your best days followed—worked out from your own nights, 29 of them on these screens. It will not tuck you in.

Your sleep: 7h 27m asleep, 7h 37m in bed, sleep score 84 equals stages 50 plus length 24 plus rested 10

Last night.

7h 27m asleep, 7h 37m in bed. A sleep score of 84, with its math: stages 50 + length 24 + rested 10.

Your best days followed 7h or more nights: next-day recovery 73 after 7h or more, 58 after 6 to 7h. Aim for lights out by 10:19 PM

What works for you.

Your best days followed 7h-or-more nights: next-day recovery 73, against 58 after 6–7 hours. Tonight’s one job: lights out by 10:19 PM.

Review sleep target: before, not set; after, 7h a night; choose 5h to 10h; Cancel or Apply change

Your call.

Review change shows the before and after: not set, then 7h a night. Pick anything from 5h to 10h, or Cancel. Nothing moves until you tap Apply change.

Train

Recovery sets the dial. You still lift.

Your readiness sits on today’s session card before you touch a bar. Caution isn’t a day off. It’s a day you don’t test a max because a spreadsheet dared you.

Readiness 55, Caution.Right on the card for today’s Day 4 Press: about 70 minutes, 20 sets.
Your last time, on the record.Last Press, Sep 25: Barbell Overhead Press 140 lb × 6, deload week.
The buttons are yours.Begin, Preview, or Tweak session.

See how Training works

Train: Strength Block, week 13 of 16. Today, Day 4 Press: readiness 55, Caution; about 70 minutes, 20 sets; last Press Sep 25, Barbell Overhead Press 140 lb × 6

Bad days are data

The sauna counts. So does the flu.

The recovery work you actually do goes on the record. And a sick day is a sick day, not a missed workout.

Recovery work.Stretch, foam roll, cold plunge, sauna, massage, walk, meditation, yoga. Each one you log adds 1.5 points to today’s recovery score, up to 4.5.
Sick day.One switch. It takes 12 points off today’s score and counts today as rest, not a missed workout.
What you’re carrying.Quads 14 sets, core 12, glutes 11, all trained yesterday—with how many of those sets were within 2 reps of failure.