01
Pushing through red days
Generic programs demand heavy loads even when your resting heart rate is up and your sleep was poor. You build fatigue instead of strength.
For plateaued lifters: Session intensity matched to your daily readiness.
This is recovery based training for lifters who stopped progressing. Your coach reads your daily HRV, resting heart rate and sleep to scale the dose of three full-body strength sessions.
RecoverIQ Coach is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 10–60min
- meals a day
- 5
- between deloads
- 4wk
RecoverIQ Coach your coach · online
Today · Monday
Hinge and Press
10–60 min · from your plan
You: HRV down three days running and fatigue at an eight. Can you make today a recovery day?
Your coach: Your body needs a break. Today is a short recovery session: easy walking, cat-cow and slow breathing. Pick the Red Recovery Day menu in the app, and send me tomorrow's numbers.
Plan updated · confirmed in chat
Watch
See the plan RecoverIQ Coach writes.
A short video on how this coach trains you. Sound on.
The problem
Why standard plans fail hard lifters
02
Static deload weeks
Most plans wait for the calendar to tell you to rest. They miss the real signs of overreaching that your morning data shows.
03
Under-eating on rest days
Standard diets cut calories too low on your off days. You miss the critical window to rebuild tissue and adapt to the stress.
The method
How RecoverIQ builds your week
01
Readiness-gated sessions
You log your morning HRV, resting heart rate, sleep, and fatigue. The coach gives every main lift a green, amber, or red instruction so a bad night changes the dose, not whether you show up.
RuleLifts scale back if HRV drops below your seven-day baseline.
02
Double progression method
On a green day the notes put the top sets back on. You add reps first, then load once every set reaches the top of its range.
RuleProgress by increasing reps, then weight, then sets.
03
Data-driven deloads
There is no calendar deload. Each morning's check can turn the day into a Zone 2 walk, and a run of rough readings lightens the rest of your week.
RuleA deload starts when your resting heart rate stays elevated.
04
Targeted recovery meals
Adaptation requires building blocks. Your coach sets a daily protein target scaled to your bodyweight, split evenly to support muscle recovery throughout the day.
RuleEat a protein target scaled to bodyweight across five meals.
Your week
A week of readiness-gated training
Your morning readiness check can turn a lifting day into a Zone 2 walk; ask in chat to move a session around your schedule.
- Mon: Hinge and Press(Train)
- Tue: Zone 2 Flush(Active)
- Wed: Squat and Pull(Train)
- Thu: Walk and Hip Openers(Active)
- Fri: Power and Conditioning(Train)
- Sat: Long Walk or Easy Hike(Active)
- Sun: Sleep Extension(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Lifters whose numbers stalled despite training hard
- Masters athletes who need more recovery between heavy sessions
- Shift workers whose sleep window moves every week
Pick another coach if
- Lifters who will not log or sync a morning readiness check
- Lifters who want maximum volume every week regardless of recovery
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. RecoverIQ Coach writes your first plan before you sign in. Month to month; cancel in a tap.
RecoverIQ Coach
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a specific wearable device?
No. You log your morning numbers in the app. The coach reads your resting heart rate, HRV, sleep, and subjective fatigue to adjust your plan.
How long does each session take?
Strength sessions run just under an hour; rest-day walks and reviews run 10 to 60 minutes. An amber readiness check turns a lifting day into the Zone 2 flush instead.
What happens if I miss a meal?
Just tell your coach in the chat. It will re-portion the rest of your day to ensure you hit your daily protein target across your remaining meals.
How does the nutrition plan handle rest days?
Planned rest days get the Rest Day menu: a little less carbohydrate, protein at all five meals and a pre-bed snack. On a red readiness morning, switch to the Red Recovery Day menu, which holds your calories.
What if I am recovering from an injury?
This coach works alongside your clinician. You can use the chat to swap exercises for a sore joint, but anyone under three months from surgery needs medical clearance first.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
More recovery, sleep & training data coaches
- For lifters who track sleepLet your sleep score drive your training dose
- For shift workers and parentsTrain to what last night actually gave you
- For wearable owners who liftStop guessing if today is a heavy day
- For shift workers and owlsTrain when your body is actually ready
- For lifters and endurance athletesCold exposure timed around your heavy lifts
- For quantified-self liftersA single training decision when your wearables disagree
- For adults in tissue repairTrain hard again once your clinician clears you to load
- For remote workersPosture work that fits between your video calls
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