Confirm that intensity is appropriate
If time away involved injury, illness, symptoms, or treatment, get appropriate clearance before resuming intensity. RiseMove and Hank™ do not replace medical or rehabilitation guidance.
Use completion goals first
Use controllable goals: complete the minutes, keep effort smooth, and finish with reserve. Power and pace can come later.
Progress one variable at a time
- Restore frequency at a manageable cost.
- Then extend duration.
- Add controlled intensity after the week is stable.
- Do not raise frequency, duration, and intensity at once.
Let the current athlete lead
The athlete returning today is not required to prove the athlete from two years ago still exists.
Let current response, not remembered fitness, guide the next decision. Rebuild the capacity that makes higher standards sustainable.
Use the current day, not a generic plan
RiseMove turns today’s context into Move, Build, Train, Recover, or Restore. Hank™ explains the call and helps you adapt it.