One of the hardest parts of training is not knowing what to do on any given day.
You have a plan. But your body does not always follow the plan.
This is where combining Morpheus recovery data with how you feel can guide smarter decisions. Instead of guessing, you can follow a simple framework to decide whether today should be a push day, a maintenance day, or a back-off day.
Step 1: Start with Your HRV & Recovery Score
Your recovery score reflects how ready your nervous system is relative to your recent baseline.
First, categorize the day:
HRV higher than your recent average with recovery score below 80%
HRV around your recent average with recovery score above 80%
HRV lower than your recent average with recovery score below 80%
This does not mean good or bad. It simply tells you how much systemic stress your body is already under.
Step 2: Add How You Feel
Next, layer in subjective feedback.
Ask:
Do I feel energized or flat?
Do I feel strong or unusually heavy and sore?
Does the idea of a hard workout feel exciting or overwhelming?
You now have two inputs: recovery data and subjective state.
The Decision Framework
| HRV vs Baseline | How You Feel | Training Direction |
|---|---|---|
| Higher than average, Rec < 80% | Feel good and motivated | MAINTAIN: Solid training day: follow the plan but avoid extremes |
| Higher than average, Rec < 80% | Feel flat or sore | MAINTAIN: moderate effort, focus on quality |
| Around average, Rec > 80% | Feel good | PUSH: higher intensity or heavier loading fits well |
| Around average, Rec > 80% | Feel tired or stressed | MAINTAIN or BACK OFF: Slightly reduce volume or intensity |
| Lower than average, Rec < 80% | Feel good | BACK OFF: train, but keep intensity and volume in check |
| Lower than average, Rec < 80% | Feel tired, sore, or overwhelmed | BACK OFF: reduce load, shorten session, or focus on light aerobic or mobility work |
What “Push” Really Means
A push day does not mean going all out with no limits. It means:
Scheduling your hardest interval or threshold session
Using heavier strength loads
Allowing slightly more total volume
These days are best used strategically, not every time recovery is high.
What “Maintain” Means
A maintenance day keeps you consistent without digging a deeper recovery hole.
Examples:
Submaximal strength work
Technique-focused lifting
Zone 2 aerobic sessions
Shorter or less intense intervals
You still get a training effect, but the cost is lower.
What “Back Off” Means
Backing off is not quitting. It is protecting your long-term progress.
This might look like:
Short zone 2 session
Mobility and movement quality work
Very light strength or bodyweight work
A full rest day if fatigue is high
These days help your system catch up so future push days are more productive.
Patterns Matter More Than Single Days
One back-off day does not derail progress. Several push days in a row without recovery often do.
Use this framework across the week:
Push when recovery and readiness align
Maintain when signals are mixed
Back off when both recovery and feel are low
Over time, this rhythm leads to better performance and fewer setbacks.
The Big Takeaway
You do not have to choose between “follow the plan no matter what” and “skip training when you feel off.”
By combining Morpheus recovery scores with how you feel, you can adjust the type and dose of training each day.
That is how you stay consistent while still respecting your body’s signals.