Move
Intent: Create momentum without meaningful load.
Examples: Easy walk, mobility, relaxed swim.
The RiseMove signal system
Five signals.One answer for today.
Your Daily Signal indicates the kind of movement that may fit today. It is not a score to chase and not a command you have to follow.
The five possibilities
What each Signal actually means.
The Signals are different kinds of intent, not grades, rewards, or a ladder where Train is always the goal.
Build
Intent: Make controlled, repeatable progress.
Examples: Steady ride, moderate strength, brisk walk.
Train
Intent: Apply purposeful load on a higher-readiness day.
Examples: Intervals, harder ride, challenging workout.
Recover
Intent: Reduce load while supporting adaptation.
Examples: Easy spin, relaxed walk, gentle mobility.
Restore
Intent: Unload, reset, and protect recovery.
Examples: Rest, breathing, very gentle mobility.
The central idea
A Signal describes the day’s intent, not one required activity.
A cyclist, walker, runner, gym user, and swimmer can all receive Build and do different sessions. What stays consistent is the purpose: productive controlled work rather than maximum effort.
| Signal | Walking | Cycling or running | Gym or swimming |
|---|---|---|---|
| Move | Short comfortable walk | Very easy spin or jog-walk | Mobility or relaxed technique |
| Build | Brisk purposeful walk | Steady aerobic session | Moderate strength or swim |
| Train | Hills or structured pace | Intervals or demanding workout | Challenging programmed session |
| Recover | Relaxed circulation walk | Easy spin or very light movement | Gentle mobility or relaxed swim |
| Restore | Optional minimal walk | No training demand | Rest, breathing, or very gentle mobility |
What may inform it
Context, not one isolated number.
Today’s check-in
Energy, sleep, soreness, stress, and how your body feels today help shape workout readiness.
Recent movement
What you have already done, the rhythm of recent activity, and approved Apple Health context when available.
Recovery cues
Soreness, heaviness, and rebound can help distinguish a Recover day from Restore.
Goals and real life
Your movement preferences, time, schedule, and available bandwidth help determine what fits today.
Signal Confidence (Learning, Improving, or Strong) describes how much relevant context supports the recommendation. It is not a judgment about your fitness or discipline.
Use it in 30 seconds
Read the Signal, reason, and minimum useful move.
- Read the Signal as the headline. It identifies the day’s intended level of demand.
- Read the reason. The explanation connects the Signal to the context RiseMove currently knows.
- Choose an activity that preserves the intent. A Recover ride should remain easy; a Restore day should not become a hidden workout.
- Use the minimum useful move. Consistency can be maintained with a smaller dose when the day does not support more.
- Ask Hank when the translation is unclear. Hank can explain intensity, alternatives, and supported plan context.
Adaptive context
The Signal can change when meaningful information changes.
A completed workout, a revised check-in, a change in soreness or energy, or updated supported plan context can alter what fits. That is not inconsistency; it is the purpose of an adaptive decision system.
RiseMove should not reward you for collecting Train days or punish you for Recover and Restore. The valuable pattern is choosing the level of movement that supports long-term consistency and adaptation.
Symptoms override the Signal.
RiseMove does not diagnose illness or injury and cannot determine whether exercise is medically safe. Stop and seek appropriate care for chest discomfort, fainting, dizziness, severe or unusual shortness of breath, significant or worsening pain, acute illness, or other concerning symptoms.
Common questions
Quick Signal answers.
What is the Daily Signal?
It is RiseMove’s daily recommendation system. It expresses the current movement intent as Move, Build, Train, Recover, or Restore.
Is Train the best Signal?
No. The Signals are not a ranking. Train supports purposeful effort; Recover and Restore protect adaptation when more load would be less useful.
Can the Signal change during the day?
Yes. A new check-in, completed activity, updated plan, or other supported context can change what fits.
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, while additional context may improve the explanation.
Does the Signal replace medical advice?
No. It is general movement decision support and cannot diagnose illness, injury, or determine whether exercise is medically safe.
References
Evidence and product notes.
General movement and sleep context is supported by public health and sports-medicine guidance. The five-Signal framework is the RiseMove product model.
Related guidance
Go deeper when the day is not obvious.
See today’s Signal in RiseMove.
One recommendation, a clear reason, and movement that fits the day.