Move
Intent: Create momentum with little load.
Examples: Easy walk, mobility, relaxed swim.
The RiseMove signal system
One Daily Signal.Five ways forward.
No score to decode. Your Daily Signal tells you the day’s intent: Move, Build, Train, Recover, or Restore.
The five possibilities
Five signals, five different jobs.
They describe intent. Train isn’t a prize, and Restore isn’t a failure.
Build
Intent: Make controlled progress.
Examples: Steady ride, moderate strength, brisk walk.
Train
Intent: Apply purposeful load.
Examples: Intervals, harder ride, challenging workout.
Recover
Intent: Reduce load and support adaptation.
Examples: Easy spin, relaxed walk, gentle mobility.
Restore
Intent: Unload and reset.
Examples: Rest, breathing, very gentle mobility.
The central idea
The Signal sets the intent. You choose the activity.
A cyclist, walker, runner, lifter, or swimmer can all receive Build. The activity changes; the intent stays the same: controlled progress, not maximum effort.
| Signal | Walking | Cycling or running | Gym or swimming |
|---|---|---|---|
| Move | Short easy walk | Easy spin or jog-walk | Mobility or easy technique |
| Build | Brisk walk | Steady aerobic work | Moderate strength or swim |
| Train | Hills or structured pace | Intervals or hard workout | Challenging session |
| Recover | Relaxed walk | Easy spin or light movement | Mobility or relaxed swim |
| Restore | Optional short walk | No training demand | Rest, breathing, or gentle mobility |
What may inform it
What shapes the Signal.
Today’s check-in
Energy, sleep, soreness, and stress help describe today.
Recent movement
Recent activity, plus approved Apple Health context when available.
Recovery cues
Soreness and heaviness can help separate Recover from Restore.
Goals and real life
Your goals, time, schedule, and preferences also matter.
Signal Confidence (Learning, Improving, or Strong) shows how much context supports the recommendation, not how fit or disciplined you are.
Use it in 30 seconds
Use the Signal without overthinking it.
- Read the Signal as the headline: today’s intended demand.
- Read the reason: what in your current context led there.
- Choose an activity that keeps the intent. Recover stays easy; Restore should not become a hidden workout.
- Use the minimum useful move when the day does not support more.
- Ask Hank™, your AI movement coach, when intensity, alternatives, or plan context are unclear.
Adaptive context
The Signal can change when the day changes.
A workout, new check-in, or meaningful change in energy, soreness, or plan context can change the Signal. That is the point of an adaptive system.
Choose the Signal that supports consistency and adaptation, not the one that sounds hardest.
Symptoms override the Signal.
RiseMove does not diagnose illness or injury. Stop and seek appropriate care for chest discomfort, fainting, dizziness, unusual breathlessness, worsening pain, acute illness, or other concerning symptoms.
Common questions
Quick Signal answers.
What is the Daily Signal?
It is RiseMove’s daily recommendation: Move, Build, Train, Recover, or Restore.
Can I use RiseMove without Apple Health or Strava?
Yes. Connected activity is optional. Setup and today’s check-in can support an initial Signal.
References
Evidence and product notes.
The five-Signal framework is RiseMove’s model; sources below support the general movement and sleep context.
Related guidance
Go deeper when the day is not obvious.
See today’s Signal in RiseMove.
One Daily Signal. A practical next move.