The plan can
change.
A rough night does not automatically mean doing nothing. Match the planned workout to today’s capacity and keep the habit without forcing the dose.
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Adaptation is part of the plan.
Poor sleep can change perceived effort, attention, and recovery. It does not create the same response in every person or make all exercise unsafe, which is why this tool combines sleep with fatigue, soreness, and workout demand.
The highest fatigue rating (exhausted) or soreness rating (very high) always returns Recover. The other inputs cannot cancel those stop signals. These are conservative planning rules, not clinically validated readiness thresholds.
The recommendation protects consistency by changing the dose. If the warm-up feels better than expected, stay within the suggested ceiling; if it feels worse, choose the easier option.
Should I always skip training after less than six hours?
Not automatically. Training type, current fatigue, soreness, coordination, illness, and safety all matter. A reduced session is often different from no session.
Can I make up the missed workout tomorrow?
Usually it is better to return to your normal sequence than to stack two demanding sessions. Move the important session if your schedule allows and recovery has improved.