Recovery, rest days and training around life

Where your recovery status comes from

Your recovery status (green/yellow/red) comes from wellness data pulled from whatever you've connected — Intervals.icu (HRV, resting HR, sleep, subjective fatigue/soreness/mood), Whoop (Settings → Integrations), and Apple Health (iOS). All paths feed the same readiness pipeline, so you don't have to pick just one. The AI compares your current HRV and resting HR to your personal 30-day baseline.

How the AI decides when you need rest

It monitors TSB (form), HRV trends, resting HR, sleep quality, and recent load. When fatigue accumulates or recovery drops, it schedules easier days or full rest. Smart sleep adaptation: if you consistently sleep less than average but your HRV and resting HR show good recovery, the AI trusts your body's signals over sleep hours alone.

Busy weeks and days you can't train

Two ways to set availability:

1. Weekly schedule — in Settings → Training, uncheck days you can't train.

2. Specific dates — add a Holiday or Note event in Intervals.icu (keywords like "holiday", "vacation", "trip", "busy"). IntervalCoach treats these as off days and reshapes the week around them.

Sick or injured

Take the time you need — health comes first. When you return, the AI eases you back in with reduced volume and intensity based on your time off. You don't need to change anything manually; just start training again when you're ready.