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Enva Intelligence
What area should I focus on this week in my training?
Your training is mostly walking right now, and that's the area to look at. Over the last 14 days, 6 of your 18 sessions were walks at an average HR around 106. Your fitness number has slipped from 42 on Oct 28 to 39. Your form is +1, so you have room to add load. Your HIIT sessions were your biggest category over 30 days, but the last one was Oct 29 (36 TRIMP), and the 86 TRIMP session on Oct 28 was the biggest in this window. Since then your hardest efforts were the Peloton on Nov 6 (69 TRIMP, avg HR 157) and the ride on Nov 8 (67).
This week I'd put one HIIT session back in. Schedule it for the day after your best-slept night, and do it earlier in the day. Your recovery scored 84 and 89 on your ~7-hour nights, and 67 to 73 on nights under 5 hours. Keep the session closer to the 36 TRIMP of Oct 29 than the 86 of Oct 28. If you wake up after another short night, keep the session but lower the effort of the work intervals.
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Enva IntelligenceFrom the app
Should I train hard today?
Your numbers support a hard session today. Recovery is 79 (Good), HRV at wake is 60 ms, right on your 30-day average of 60, and resting HR is 45 against a 46 average. Stress is calm at 4. Your training load is also light this week at 248 TRIMP, down from your 30-day average of 312, so you aren't carrying much fatigue into it.
The one soft spot is sleep. You got 5.8 hours last night, and your 7-day average is 5.5, below your 30-day average of 6.0. Deep sleep was good at 82 minutes, above your 68-minute average, which likely helped your recovery number.
My recommendation is to do the hard session, but put it earlier in the day and keep it to your normal length rather than adding extra volume. That way the short sleep doesn't stack on top of a longer workout.
Not medical advice. Consult your doctor before making changes to your routine.
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