Workouts, readiness and recovery
Can Vora build workouts from my wearable data?
Partly. Vora’s AI writes workouts from your recent training, per-muscle recovery, goals and equipment, and workouts your wearable records count toward that recovery. Your wearable’s sleep, HRV and resting heart rate feed the readiness score that decides when to suggest a rest day, and turning a suggestion into a workout needs Vora Pro.
What Vora uses to write a workout
- Your last 10 completed workouts, with the weights and reps you logged
- How recovered each muscle is, from Vora’s muscle recovery model
- Your goals, experience level, training style, session length, workouts per week, equipment, injuries and exercises to avoid
- Your upcoming planned days and anything already scheduled today
- Things you have asked the coach to remember
- Cycle phase, for women who track their cycle
How the workout is shaped
- It prioritizes muscles that are at least 85% recovered and avoids heavy work on fatigued ones.
- When your overall strain is high, it lowers the volume or suggests active recovery.
- It avoids the muscles you have planned for an upcoming day.
- It sets weights and reps from your progress, for example a little more weight or more reps after you hit your target last session.
Where your wearable data comes in
- Workouts from Apple Health, Health Connect, or a direct Garmin, WHOOP or Fitbit connection are saved as completed workouts, so they count toward muscle recovery, strain and training load.
- Cardio and sport sessions add muscle load from their duration, activity type and heart rate. A strength workout imported without sets, such as Strength Training from Apple’s Workout app, adds no muscle load unless you tag the muscles in Vora.
- Sleep, HRV and resting heart rate feed the readiness score. When it is below 40, or other signs line up, the daily plan suggests a rest and recovery day instead of a workout.
- The weekly plan also passes the readiness score to the AI when it writes each day. Workout suggestions do not read your HRV or sleep directly.
Free or Pro
- Vora Free: one AI workout suggestion that you can see in full, with its exercises and reasoning. When it is more than three days old, opening the app starts a new one.
- Vora Pro: turning a suggestion into a workout you can start, Generate Workout, three suggestions with refresh and a custom focus, and suggestions prepared each morning.
- Every plan: building your own workout, starting a workout that is already planned, quick logging, and asking the coach in chat for a workout, which uses the daily chat allowance.
Limits
- Vora does not import training plans or readiness scores from Garmin, WHOOP or Oura. It uses the underlying workouts, sleep and heart data.
- Wearable data helps only when it reaches Vora, so check your connection if muscle recovery or rest days look wrong.
- Vora gives fitness guidance, not medical advice.
Vora writes this help article about its own app. Get Vora on the App Store for iPhone or on Google Play for Android. If something here is out of date, email support@askvora.com. Editorial policy.