How We Monitor Intensity, Recovery, and Training Frequency

Written By Kevin Do

The goal isn’t to avoid soreness.
The goal is to recover well enough to train again.

We use recovery time as feedback.

After a Session:

  • Back to baseline within 24–48 hours?
    → Load and intensity were appropriate. You can train again.

  • Dull, achy discomfort lasting >48 hours?
    → Volume may be too high. Reduce sets or reps next session.

  • Symptoms worsening or stacking week to week?
    → Scale intensity or range and add recovery time.

Can You Train Daily?

You can train frequently if:

  • Intensity stays appropriate (RPE 5–8)

  • You recover back to baseline within 24–48 hours

  • Movements stay mostly in the Green/Yellow zone

Recovery…. not soreness, determines readiness.

Kevin Do
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