Twenty seconds, no wearable. Tell us how you slept and how you feel, and we'll set today's recovery base and re-shape your session preview to match — push when you're primed, pull back when you're not. Your check-in is fused with a recovery estimate, which then drives today's plan. Injury chips override the session preview; with an account they also protect today's plan (gentle / recovery-only — body-part detail shapes the preview here). Built on clear rules, no AI. Not medical advice.
Demo profile — this recovery and trend are pre-filled for illustration and your check-ins, cooked meals and session ratings here won't overwrite them. Injury chips preview a safer session only; with an account they also protect your plan (you can also log an injury in Journal).
Your recovery is 72% — at or above 70%; on its own, with your planned-meal portions on track and no injury flag, today's volume holds at your last level.
Once you complete a readiness check-in, it shapes today's volume. A fresh injury flag — from Journal or from injury chips here (with an account) — keeps today's session protective.
This single recovery feeds your training volume, your plan, and your avatar — the closed recovery loop. A transparent set of rules, not a medical readiness score.
One tap checks you in with typical values for that kind of morning — open the details to see or set exactly what's sent.
Weekly average of your raw daily check-in scores — higher is more recovered. Today's recovery above is your recovery estimate plus today's mood adjustment, so it can differ from the last point.
From 0.67 to 0.7 across 8 weeks with check-ins.
Recovery is scored on-device by a transparent set of rules — general wellness support, not medical advice.