Settings

Each morning check-in scores recovery from 0–100:

• HRV ≥ 95% of baseline35 / 20
• Resting HR ≤ baseline + 525 / 10
• Sleep ≥ 7 hrs20 / 10
• Session RPE ≤ 810 / 5
• Soreness ≤ 210 / 5

The decision is INCREASE LOAD when recovered and targets met, HOLD when mixed, and DELOADwhen score < 70, RPE ≥ 9, or soreness ≥ 4.