Recovery drives progress

Training is the stimulus. Recovery is where the adaptation actually happens. Skip the second half and the first half stops working — no matter how disciplined the calendar looks.

The adaptation half

Hard and long sessions create the demand. Sleep, easy days, fueling, and planned deloads are when muscle, mitochondria, and the nervous system rebuild stronger. Chronically short sleep and stacked gray-zone days raise injury risk and flatten progress.

Sleep is a session

Brick sets a nightly sleep target from tomorrow's load and recent sleep debt. Treat it like something on the plan — especially before quality or long days. Fuel, sleep, and recovery.

Readiness and easy days

Morning readiness blends wellness signals, your check-in, and recent hard work. A lower score is not a failure; it is information. Easy or rest days when readiness is down protect the next quality session and keep the block on track. Readiness and proposals.

Deloads are progress

Volume does not climb forever. Recovery weeks, post-race ease, and return-to-training ramps are how fitness consolidates. A lighter week is often the reason the next build works — not a pause in coaching.

What to do when you feel tired

• Honor easy days — do not turn them into secret tempo.
• Hit the sleep and fuel targets on the Home screen.
• If Brick proposes a step-down or ease week, consider accepting it.
• Persistent pain or illness is medical — training literacy is not a diagnosis.