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Recovery mode is a plan you start when you feel unwell. It is separate from the muscle recovery estimates in Training and the score on the Health page. You decide when it starts, what it changes, and when it ends.

Start a plan

Open Feeling unwell? from Today or Coach, or open /recovery. Enter when symptoms began, optionally describe them, choose your current energy level, and say what feels manageable. The setup asks about serious warning signs before showing a plan. Review the options before starting:
  • Defer scheduled workouts while you rest.
  • Quiet workout reminders.
  • Simplify food logging expectations.
  • Choose whether check-in prompts appear daily, every other day, or only when you open the plan.
The plan begins in Resting. It does not expire automatically. It does not delete workouts, move sessions to new dates, or change your long-term targets.
If you have trouble breathing, chest pain, confusion, or severe dehydration, seek urgent medical help. Seek medical advice if symptoms worsen, persist, or you have a higher risk of serious illness.

Check in and adjust

Open the recovery plan to record how your symptoms and energy have changed. Use This feels like too much or Adjust my plan to change the options. Coach can discuss the plan using the details you supplied. When you feel ready, open Explore easing back. The app suggests a short, easy first activity and lets you review a first session with Coach. You can return to Resting if you need to. Improvement is a reason to reassess, not automatic clearance to train.

Finish recovery mode

Tap Finish recovery mode when you want your usual dashboard and saved reminder preferences back. Future routine sessions resume without a backlog of catch-up workouts. Your recovery check-ins remain in your history, data export, and Coach context. You can start another recovery plan later. Training explains the normal Strength and Endurance flows.