Separate ability from productivity
Ask two questions: “Can I complete this?” and “Will it improve the block?” The second depends on recent load, sleep, soreness, stress, and what comes next.
Use a simple hierarchy
- Train: the athlete is ready and the quality session has a clear place in the week.
- Build: aerobic work is useful, but another high-cost session would not improve the sequence.
- Move: continuity matters more than training load.
- Recover: deliberately reduce demand while keeping light movement if it helps.
- Restore: recovery is the work because more training is unlikely to be productive.
Protect the next important session
A recovery decision is not the absence of training judgment. It is training judgment applied to the sequence rather than the ego of a single day.
If the weekend is the key session, midweek work should support it. A mediocre hard day that compromises the priority session is a poor trade.
How Hank fits
Hank™ uses the current Signal, recent activity, and what you say about the event and schedule. The useful question is not “motivate me,” but “explain the call and help me adjust the week.”
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.