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.
- Follow the card’s recommendation: it can swap today’s session for something lighter.
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
Your next race block can start today.
Tell us your race. Get a plan calibrated to your fitness. Open your first route before your next run.
No credit card required · Free plan available forever · Cancel Pro anytime