Build a week around quality, endurance, and recovery

Give every session a job

Give each session one job: quality, aerobic work, skill, recovery, or restoration. If two sessions create the same cost, one may be unnecessary.

Start with the anchors

1. Place the event, group ride, long ride, or key session first.
2. Protect recovery around the anchor.
3. Add aerobic volume where it does not compromise the anchor.
4. Use easy movement to maintain rhythm without hidden fatigue.

A flexible example

• Monday: Restore or very easy movement after the weekend.
• Tuesday: Quality session when recovered.
• Wednesday: Easy spin or controlled aerobic work.
• Thursday: Build or a second quality session only when the week supports it.
• Friday: Recover before the weekend anchor.
• Saturday: Group ride, event-specific work, or long endurance.
• Sunday: Endurance, easy movement, or restoration based on Saturday’s cost.

The exact days matter less than the relationship between load and recovery.

Use the plan as a decision framework

RiseMove Premium adds adaptive seven-day planning. The goal is to preserve the week when work, travel, fatigue, or weather changes the plan.

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.