8. Sleep, stress & recovery¶
Training load has to fit the recovery capacity that's actually available. A client sleeping five broken hours under high stress cannot absorb the same programme as one sleeping eight — same body, different ceiling.
8.1 Sleep¶
Sleep apnoea is a referral
Loud snoring plus daytime sleepiness plus waking unrefreshed is a pattern worth flagging to the client's doctor. It also caps what any training programme can achieve until it's addressed.
8.2 Schedule¶
8.3 Stress¶
8.4 Energy & recovery¶
Two questions that look like small talk
נוהגת לבלות? and נוהגת לצאת לחופשות? — do you go out?, do you take
holidays? — sit on the source sheet among the medical questions, and they
belong there. Someone who never socialises and never takes time off has no
slack in their week, which caps recovery no matter what the programme says,
and rarely presents it as a problem because it has become normal.
Read them with life_stress_level. A client who is highly stressed and
never off needs the training volume dialled down at the start, which is
the opposite of what they will ask for.
Cross-reference before setting frequency
Read life_energy_pattern against pref_time_of_day in
section 10. A client whose energy peaks in the
morning but who has only booked evening slots will have harder sessions than
the programme assumes — and will report it as the programme being too hard.
8.5 Red flags¶
| Flag | Source field | Typical modification |
|---|---|---|
| Sleep under 5 hours or high stress | life_sleep_hours, life_stress_level |
Reduce volume and intensity; expect slower progression |
| Waking unrefreshed with snoring and daytime sleepiness | life_wake_state, life_sleep_continuity |
Refer for sleep apnoea assessment; cap intensity until addressed |
| No socialising, no time off, high stress | life_socialising, life_holidays, life_stress_level |
Start below capacity; build recovery into the plan rather than adding volume |
Full outcome definitions: Screening red flags.
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