Should I train hard today?
The question every WHOOP user asks every morning. The app gives you a number; your assistant can give you a decision, because it knows what's actually on your calendar.
Recovery is 82% with HRV at 111 ms, your highest this week, and yesterday's day strain was 8.4 — an easy day. Your last three interval sessions all came on recovery above 70% and you completed all of them. Nothing here says back off. Go.
Illustrative example. Your assistant calls the tools itself — you never name them.
Why one number isn't enough
A 45% recovery means something different after a hard block than it does mid-taper, and different again when you've flown two time zones. The score alone can't distinguish those; a model that can also see your last three weeks of strain, your travel and your training plan can.
What to give it
The more context your assistant already has, the better this gets. If your training plan is in a document it can read, say so in the prompt — “here's my plan for the block” — and the answer stops being generic.
- Recovery and HRV for the last few days
- Day strain, to see whether yesterday was actually hard
- Your scheduled session, so the answer is about that session
The follow-up questions are the point
“What if I do it tomorrow instead?” “How does this compare to the last time I felt like this?” Those cost one more sentence rather than another trip through the app.
Prompts to try
- Should I do my scheduled hard session today, given my recovery?
- My recovery is 41%. What did I do the last three times it was this low?
- Is it better to train hard today or tomorrow based on the trend?
- How many days in the last month was I green, yellow, and red?
Tools involved
Ask this about your own data
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