Read the guide · Recovery
How Letz reads your recovery
Readiness in Letz is a heuristic: it combines hours of sleep, reported soreness, recent load, and mood into ranges, and indicates when it is still learning. It scales back the day's recommendation, never cancels the plan, and never presents an injury probability. The rules below are what underpin each part of this assessment.
Numbers derived from this rule
| Parameter | Range | Weight | Rule |
|---|---|---|---|
| Sleep per night | 7–9 hours | 60% | 7 to 9 hours per night; below 6, fat loss in a calorie deficit is less efficient and training performance suffers.How Much to Sleep · Sleep and Fat Loss · Sleep, recovery, and performance |
| Daily steps | 7000–10000 steps/day | 50% | 7 to 10 thousand steps per day; benefits increase up to this plateau, and any increase over your baseline counts.Daily Steps · Sedentary Time |
Rules and studies
- 01How Much to SleepAdults should sleep 7 to 9 hours per night; sleeping less was associated with more injuries in young athletes.The Letz sleep target is 7 to 9 hours; below 6 hours, the coach prioritizes recovery over intensity for the day.
- 02Sleep, recovery, and performanceSleep interventions may be accompanied by improvements in recovery and certain performance outcomes.Logged sleep informs the readiness assessment as context; a poor night of sleep reduces the suggested load without canceling the session.
- 03Sleep and Fat LossSleeping too little during a deficit shifts fat loss toward lean mass loss and increases intake; extending sleep reduced intake by about 270 kcal per day.When short sleep and high hunger appear together in the log, the coach suggests prioritizing sleep before cutting calories further.
- 04Monitoring recoveryRecovery should be tracked using simple, frequent measures such as perceived exertion, sleep, and mood; heart rate variability works better as a weekly trend than as a single daily figure.The Letz readiness reading is a tiered heuristic that combines sleep, soreness, recent load, and mood, with declared confidence.
- 05Training load does not predict individual injuryRecent training load can provide context for workout decisions, but simple load ratios do not support reliable individual injury prediction.Letz displays 7-day and 28-day load as a trend and suggests gradual progression; it never displays injury risk.
- 06Daily StepsMore steps per day are associated with lower mortality up to an age-dependent plateau; in weight loss programs, accumulating around 10,000 steps with a portion at a moderate pace was associated with greater weight loss.The step goal begins near the user's baseline and gradually increases to 7,000–10,000; the coach counts steps as valid activity on non-training days.
- 07Sedentary TimeAny intensity of physical activity, including light intensity, is associated with lower mortality, while more sedentary time is linked to higher risk, following a non-linear dose-response relationship.Insights treat walking and everyday movement as part of the plan and do not penalize days without formal workouts.