Progress does not come from every workout, only from the one you had time to recover for. The widget answers in a single line — “full effort”, “keep it light”, “not yet” or “rest today” — and takes three independent things into account. The answer always follows the strictest one: if even one is against it, the widget advises easing off.

First: have you recovered from your last hard session

After serious load the body needs time. We look at how many hours have passed since your last hard workout and at how your recovery looks today — resting heart rate, variability, quality of the night. If your body is still catching up, intensity today will give you fatigue, not fitness.

Second: how much heavier this week is than usual

We compare the load of recent days with your usual month. A sharp jump is the most common cause of injuries and of an “unexplained” slump: the problem is not the hard workout itself but volume growing too fast. A calm corridor is roughly up to thirty percent above your usual.

Third: how much you have already picked up today

The day has a cap, and it depends on your fitness. If you trained in the morning, a second session in the evening comes out of tomorrow — the widget will say “that is enough for today”.

Why “not yet” is not “rest”

“Not yet” means: wait a few more hours and the window opens. Light movement in the meantime does not get in the way, it helps — a walk speeds recovery better than lying on the sofa.

What the widget does not know

  • Your plan for the season. Sometimes a hard workout is exactly what a tired body needs — that is a deliberate choice, and the widget does not forbid it.
  • How you feel. If it is heavy after the warm-up, trust your body, not the number.
  • What happened before the band: for the first couple of weeks it is still learning your baseline, and the answers will be more cautious.