Train hard. Recover smarter.
Recovery Buddy is your AI recovery coach that builds personalized post-workout routines, guides you through stretching and foam rolling, tracks your strain and recovery scores, and prevents overtraining with wearable-powered insights.
Smarter recovery in four steps
Connect your wearable
Link your Garmin, Oura, Apple Watch, or Whoop so Recovery Buddy can read your HRV, resting heart rate, sleep data, and training load to calculate your recovery status.
Log your workout
Tell Recovery Buddy what you trained — muscle groups, intensity, and duration. It automatically pulls activity data from your wearable and fills in the details.
Follow your recovery routine
After every session, Recovery Buddy serves a personalized cool-down with targeted stretches, foam rolling sequences, and mobility drills for the muscles you just worked.
Check your recovery score
Each morning, review your recovery score and readiness assessment. Recovery Buddy tells you whether to push hard, go easy, or take a full rest day based on your body's signals.
Everything you need to recover right
Stretching & Foam Rolling Routines
Recovery Buddy builds targeted post-workout stretching and foam rolling sequences based on the muscle groups you trained. Each routine includes timed holds, rolling techniques, and video-style cues so you hit every trigger point and restore full range of motion.
Recovery Score Analysis
Connect your wearable and Recovery Buddy calculates a daily recovery score from your HRV, resting heart rate, sleep quality, and training load. See at a glance whether your body is ready for an intense session or needs an easy day.
Overtraining Prevention
Recovery Buddy tracks your cumulative training stress and watches for warning signs — declining HRV trends, elevated resting heart rate, poor sleep, and mood changes. When it detects overreaching, it recommends deload weeks and adjusted programming.
Active Recovery Planning
On rest days, Recovery Buddy suggests active recovery sessions — light mobility work, walking, swimming, or yoga — calibrated to your fatigue level. It also advises on cold and heat therapy timing to accelerate muscle repair.
Frequently asked questions
How does Recovery Buddy calculate my recovery score?
Recovery Buddy combines HRV (heart rate variability), resting heart rate, sleep quality and duration, and cumulative training load from your connected wearable. It uses these signals to produce a daily recovery score on a 0-100 scale, along with a readiness recommendation — train hard, go moderate, or rest.
Can Recovery Buddy help prevent overtraining?
Yes. Recovery Buddy continuously tracks your training stress over time and watches for overreaching indicators like declining HRV trends, elevated resting heart rate, disrupted sleep, and self-reported fatigue. When it detects these patterns, it proactively recommends deload periods and programming adjustments to keep you progressing safely.
What kind of recovery routines does it provide?
Recovery Buddy offers targeted post-workout stretching sequences, foam rolling routines with specific techniques for each muscle group, mobility drills, active recovery sessions (light yoga, walking, swimming), and guidance on cold and heat therapy timing. Every routine is personalized based on what you trained and your current recovery status.
Does Recovery Buddy work with voice?
Yes. Recovery Buddy supports both text chat and real-time voice conversations. Voice mode is perfect for following along with stretching and foam rolling routines hands-free — just ask Recovery Buddy to start your cool-down and follow the guided cues.
Ready to recover like a pro?
Recovery Buddy tracks your strain, optimizes your cool-downs, and keeps you training consistently without burnout. Start recovering smarter today.
Get Started Free