Training stimulus becomes progress only with adequate recovery. Sleep, mobility, and load management—not “train less,” but train smart.
Module overview
| Topic | Path | Core question |
|---|
| Sleep | sleep | Enough, quality |
| Mobility | mobility | ROM, soreness vs injury |
Three pillars
| Pillar | Weight | Action |
|---|
| Sleep | Highest | Fixed schedule, 7–9 h — see sleep |
| Nutrition | High | Protein, training-day carbs, hydration |
| Load management | High | Deload weeks; not daily failure |
Foam rolling, sauna, supplements cannot replace the above.
Between-session rules
- Same muscle group: ≥48 h before another hard session.
- After 3–4 weeks up → week 5 deload (see training).
- Daily recovery score (1–5): sleep, soreness, motivation.
| Score | Suggestion |
|---|
| 4–5 | Run plan as written |
| 3 | Maintain or slightly reduce volume |
| 1–2 | Rest or Z1 only; check joint pain |
Active recovery day
| Do | Avoid |
|---|
| Walk 20–40 min | Heavy same-muscle lifting |
| Mobility 10–15 min | Hard HIIT |
| Easy swim/bike | Training through sharp pain |
When to stop entirely
- Fever, acute injury, doctor-ordered rest
- Recovery score ≤2 for 3 days straight
- Resting HR +10% above baseline with fatigue (possible overreaching)