# recoverytrain.ing

> Free recovery program builder. Plan easy resistance sessions with explicit effort targets and rest periods.

Agent guide: https://recoverytrain.ing/agents/
Portable CLI: https://recoverytrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain recoverytrain.ing --agent claude --json
Schema: https://recoverytrain.ing/api/training/schema
OpenAPI: https://recoverytrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Four Week Low Effort Gym Practice](https://recoverytrain.ing/programs/four-week-recoverytrain-foundation/index.md)

## Guides
- [Active Recovery Workout: What to Do on Rest Days](https://recoverytrain.ing/blog/active-recovery-workout/index.md): An active recovery day keeps you moving without adding fatigue. What to do, how hard to go, how long to train, and three 30-minute sessions to try.
- [Light Gym Day: How to Plan an Easy Workout](https://recoverytrain.ing/blog/light-gym-day-workout/index.md): A light gym day keeps your routine and lifts moving when you need an easier session. Loads, reps, effort and a 40-minute easy gym workout to follow.
- [Should You Work Out When Sore? Training With DOMS](https://recoverytrain.ing/blog/working-out-when-sore/index.md): Sore after training? Learn what DOMS is, when it is fine to work out, how to adjust your session, and what actually eases soreness, backed by research.

## All pages (markdown)
- [Organize lighter gym sessions between harder blocks](https://recoverytrain.ing/index.md)
- [Create a program with your AI assistant](https://recoverytrain.ing/agents/index.md)
- [Training guides](https://recoverytrain.ing/blog/index.md)
- [Active Recovery Workout: What to Do on Rest Days](https://recoverytrain.ing/blog/active-recovery-workout/index.md)
- [Light Gym Day: How to Plan an Easy Workout](https://recoverytrain.ing/blog/light-gym-day-workout/index.md)
- [Should You Work Out When Sore? Training With DOMS](https://recoverytrain.ing/blog/working-out-when-sore/index.md)
- [Questions about recoverytrain.ing](https://recoverytrain.ing/faq/index.md)
- [Privacy](https://recoverytrain.ing/privacy/index.md)
- [Free recovery programs](https://recoverytrain.ing/programs/index.md)
- [Four Week Low Effort Gym Practice](https://recoverytrain.ing/programs/four-week-recoverytrain-foundation/index.md)
- [Terms](https://recoverytrain.ing/terms/index.md)