Smart recovery
Recovery supports adaptation.
A clear, honest view of sleep, strain and how you feel — designed to keep your build sustainable.
Listen to your body
Recovery suggestions are guidance based on patterns — not a diagnosis. If pain, illness or unusual symptoms persist, rest and consult a professional.
Recovery readiness
74/100
You're in a healthy training-recovery balance. Continue current intensity, then ease into next week's long run.
An easier week may improve long-term consistency.
Fatigue trends suggest a step-back week in 2–3 weeks would benefit your build.
Sleep
7h 24m
Steady 7-day avg
Resting HR
58 bpm
−2 vs last week
Mood
Positive
3 of last 4 days
Energy
Moderate
Slight dip vs last week
Weekly check-ins
| Day | Soreness | Mood | Energy |
|---|---|---|---|
| Mon | |||
| Tue | |||
| Wed | |||
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| Fri | |||
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Recommended learning
Recovery, explained by the Academy
What recovery actually is, and why it's where fitness is made.
- Recovery10 min readOpen lesson
Recovery & Overtraining
Adaptation happens in recovery — and that's where most cycles are won or lost.
- Beginner guides10 min readOpen lesson
Why Easy Runs Matter
The quiet, slow miles that build the engine that finishes marathons.
- Strength9 min readOpen lesson
Strength Training for Runners
The unglamorous work that protects months of marathon training.
Why runners often get this wrong — explained calmly inside each lesson.
AcademySleep, food, and easy days are the workout no one sees.