[ recovery_readiness ]
HRV, sleep, deload, overtraining, biohacks.
build · 2026.06.17 ·· authors · MR_COACH_KB ·· status · PUBLISHED
Alcohol and Recovery Data: What Your Wearable Sees the Next Morning
Two drinks blunt HRV 10-15%, raise RHR 3-5 bpm, and cut REM 25% for 24-48h. Here's what your wearable shows, and how to train through the dip.
HRV-Guided Training: Read the Signal, Skip the Noise
HRV tells you how your body handles cumulative stress. Read the trend instead of one bad night, and let MR adapt your plan automatically.
Overtraining Signs — How to Catch It Early
True overtraining is rare. Under-recovery is common, costly, and catchable. Here's the signal stack that warns you before performance tanks for weeks.
Resting Heart Rate Trends: Why the 28-Day Line Matters More Than This Morning's Number
Daily RHR is noise. The 7d and 28d trend is signal. How to read RHR drift for stress, illness, and adaptation, and how the MR coach uses it.
Sleep and Training Performance
Sleep beats every supplement and recovery gadget for training adaptation. Here's the science, what trashes it, and how Movement Rebels uses your sleep score.
When to Deload — Reading the Signals Right
Stop deloading by calendar. Learn the HRV, RHR, sleep, and performance signals that actually tell you when to back off — and how MR's coach flags it for you.