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 — mark a day off directly from the IntervalCoach Calendar page (tap the day to add a Holiday, sick, or injured day), or add a Holiday in Intervals.icu. An Intervals.icu Holiday also lets you set its training availability — Not at all clears the day completely, Limited keeps it but caps which sports you can do and for how long. Either way, IntervalCoach reshapes the week around it. A plain Note named "holiday" or "vacation" only trims the week's load, so mark the day off or use a Holiday when you need it fully cleared.

Sick or injured

Mark sick or injured days right from the IntervalCoach Calendar (tap a day), or add them in Intervals.icu — IntervalCoach pauses training on those days. 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.