Use easy mobility, a walk, or rest according to how you feel. Keep the wake time only if it supports your day; you don't owe the alarm a punishing replacement workout.
You are allowed to change the plan after you wake
Maybe your legs are deeply sore, your throat feels wrong, or the night was a disaster. That is new information, not a failure of character. Choose a gentle walk, a few comfortable movements, or complete rest based on what your body is telling you.
A recovery routine should leave you feeling the same or better, not quietly become another hard session. Use familiar movements and stop anything painful. If symptoms suggest illness or injury, get appropriate advice.
Keep the habit without worshipping the clock
You can still get up, open the curtains, and spend ten minutes moving gently. Or you can intentionally sleep longer if recovery is the more useful choice. Both can belong to a consistent training life.
Set Riso differently on recovery days rather than letting yesterday's hard mission run by accident. The alarm is there to support the choice you made, including the choice to rest.
Common questions
Does stretching count as a workout?
It can count as the movement you planned for a recovery day. The label matters less than whether it suits your needs.
Should I keep the same wake time on rest days?
A similar range may help some people, but extra sleep can also be useful. Choose based on recovery and the rest of your schedule.
Sources & further reading
We use primary public-health guidance and original research where the topic makes factual claims about sleep. Sources are reviewed for relevance, not used as decoration.
