Our rule is simple: when a Whoop/Garmin flags low recovery or HRV below baseline, we replace high-volume work with mobility, easy aerobic, or technique sessions for that day. I adopted this after my WHOOP data showed poor sleep and stress were limiting recovery, and using low-recovery days this way helped me break a plateau and restore steady progress. It has outperformed other approaches because it aligns training stress with objective recovery, preserves quality for high-readiness days, and prevents compounding fatigue.
When a client's readiness score is low, my rule is to swap their planned workout for what I call a 'Nourishment Session.' Instead of focusing on physical output, we shift to restorative input, like a mindful walk followed by preparing a vibrant, nutrient-dense meal. This works best because for leaders battling burnout, the low score is rarely just about physical fatigue; it's a signal of systemic stress, and nourishing the whole person is the only way to truly recover.