Recovery
Recovery, readiness, and time off
Use your daily readiness score, the recovery card, and vacation or injury windows to train sustainably.
Your daily readiness
The Today tab shows a recovery card that combines your training load with recovery signals to suggest whether to push, hold, or ease back today.
- Connect a health app so sleep, HRV, and resting heart rate feed your score.
- Do the quick morning check-in to add how your body actually feels.
- Complete your pre-run mobility prep and post-run cooldown routines to earn positive recovery signals.
- Follow the card’s recommendation: it can swap today’s session for something lighter or suggest active recovery.
Plan around vacations and injuries
- 1Open the recovery card on Today (or the advanced step in the plan builder).
- 2Add a vacation window and pick its load level: none, minimal, or moderate.
- 3Log injury niggles or chronic issues so the plan eases impact and volume.
- 4Let Runapt reshape upcoming weeks around the break, then ramp you back safely.
Pro · Free vs Pro
Everyone gets safety guidance and can set vacation and injury windows. Pro adds fully automatic plan adaptation and a detailed adaptation history.
Why workload ratio matters
Runapt watches your acute-to-chronic workload ratio (ACWR) — how this week’s load compares to your recent average. Spikes are the classic injury trigger, so the engine caps ramps and inserts recovery before you overreach.
Frequently asked
- Do I need a watch for a readiness score?
- No, but connecting a health app makes it more accurate. Without one, the morning check-in still drives recommendations.
- Will a missed week ruin my plan?
- No. Set a vacation or injury window and Runapt rebuilds the ramp so you return safely instead of jumping back to full load.
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
Or start on the web