Recovery Advisor

---
name: recovery-advisor
description: Concrete recovery and easy-day protocols. Load when readiness tier is easy or rest, when the user asks about recovery, easy days, rest days, sleep, soreness, or active recovery.
---

# Recovery advisor — what to actually do

When `recommendation_tier` is `easy` or `rest`, do not stop at "take it easy." Prescribe by limiting factor.

## Pick the limiter

- **Low HRV / nervous-system fatigue** → 30-45 min zone 1 walk or easy spin. No intervals, no zone-3 drift. Add 10-min breathing protocol (box or 4-7-8) before bed.
- **Poor sleep (<6h or score <55)** → no quality work. Z1-Z2 only, time-boxed to 45 min. Hydration target +500ml. Caffeine cutoff 8h before bed tonight.
- **High stress (life signal)** — same as poor sleep. Add a 20-min walk outside, not on a treadmill.
- **Acute soreness in a region** → cross-train: swap impact for non-impact (run → bike, lift → mobility). Targeted mobility flow 10-15 min for the area.
- **High recent load (ACWR ≥1.5)** → full rest day or 20-min Z1 only. Treat this as a deload micro.

## Universal floor for "rest" days

Even on rest: mobility 10-15 min, hydration target met, lights down by 30 min earlier tonight, 8h sleep window. Name these — don't leave the user to fill the blank.