Athlete collection
Training Decisions
Six direct guides for self-coached cyclists and endurance athletes.
RiseMove™ Movement Guide
Start with the question your day is asking.
Practical, human-readable guidance for tired days, hard days, recovery days, restarts, and the moments when your plan stops matching real life.
Browse all movement guides.
Decide today
Begin with what is happening now.
Five guides for the most common moments of uncertainty—from ordinary fatigue to a return after time away.
Start here
What should I do today?
Choose between training, easy movement, recovery, or rest without overthinking it.
Make today’s call FatigueShould I work out if I’m tired?
Use the reason you are tired and recent training to choose the right level.
Choose the right effort ReadinessHow hard should I train today?
Decide between hard training, controlled work, easy movement, or recovery.
Check readiness RecoveryRecovery day vs. rest day
Know when light movement helps and when fuller rest makes more sense.
Compare the two RestartBeginner movement plan
Restart with a simple rhythm built for consistency.
Build a realistic planTrain with purpose
For athletes who already know how to work.
Plan hard sessions, event preparation, fueling, and recovery without adding another analytics dashboard.
01
Improve cycling FTP with RPE
Build repeatable threshold work without losing the rides you enjoy.
02Train for a multi-day cycling tour
Prepare endurance, pack surges, recovery between days, and fueling.
03Train hard or protect the next session?
Separate the ability to complete intensity from whether it is productive today.
04Weekly training structure for cyclists
Give quality, endurance, and recovery sessions a clear job.
05Fueling for long rides
Practice eating and drinking before the event demands it.
06Return to training after time away
Rebuild rhythm before chasing former power, pace, or peak fitness.
Choose the form
Different movement. Same useful question.
Find a version of movement that matches your capacity and still serves the day.
Walking · Recovery
Active recovery walk
Use an easy walk without turning recovery into a workout.
Use walking for recovery → Walking · RhythmWalking for consistency
Use walking as a habit-builder, not a fallback.
Build consistency → CyclingCycling recovery day
Choose an easy spin, walk, lower-load day, or full reset.
Choose the right ride → StrengthGym and strength days
Choose Build, Train, or recovery around strength work.
Plan around readiness → Low impactSwimming and low-impact movement
Stay active with less impact when your body needs it.
Choose lower impact →Understand the system
How RiseMove turns context into direction.
Clear explanations of the Daily Signal, Hank™, connected workout context, and how RiseMove differs from an activity tracker.
01 / System
What is a Daily Signal?
Meet the five states that power RiseMove.
Read the guide → 02 / ContextHow RiseMove determines your Daily Signal
See how check-ins, recent movement, and recovery cues shape the recommendation.
See the inputs → 03 / GuidanceAI fitness coach for daily decisions
See how Hank™ helps you work with the Signal.
Meet Hank → 04 / Connected dataApple Health workout guidance
Learn how approved workout data can add context.
See how it contributes → 05 / CompareRiseMove vs. Strava
Compare daily decision guidance with activity tracking.
Compare the roles →No exact match.
Try a broader term such as recovery, walking, tired, cycling, or readiness.
RiseMove Premium
Put the guide into practice.
Turn the movement ideas in this guide into a weekly plan you can adjust.
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