Recovery
Recovery counts as training
Recovery is one of the three pillars of fitness, so it has its own place in 3Lite: last night's sleep, how much energy you've got, and any injuries. How well you recover shapes how hard 3Lite asks you to push.
Replaces a sleep diary. Part of one app, for one subscription.
- Sleep and energy in seconds
- A bedtime suggestion from your wake time
- Training that respects a bad night
Recovery. Screens show sample data.
How it works
Recovery, step by step
- 01
Log last night
Bedtime, wake time, time awake, sleep quality and energy. Clock changes are handled properly.
- 02
Get a bedtime
Tell 3Lite when you need to be up and it suggests when to be in bed, from the range advised for your age.
- 03
Train to match
After a short or poor night, 3Lite flags a low-recovery day: progression holds and You vs You sits it out.
- 04
Report an injury
Rest days go on the calendar, exercises that load the area step aside, and they come back gradually as it heals.
Key features
What you get, and why it helps
- Seven-night sleep chart
- See your week against the hours advised for your age, usually 7 to 9 for adults.
- Low-recovery days
- A short or poor night is flagged, so training eases off instead of pushing for more.
- Injuries in the same place
- See every injury you're managing, check in on how it's healing, and find recovered ones in your history.
- Joined up with training
- Sleep and injuries feed straight into your programme, so the plan changes when your body needs it to.
- 7.4M
- 7.9T
- 5.6W
- 8.1T
- 7.2F
- 7.7S
- 8.3S
Wednesday was a short night, so that day's training held steady instead of asking for more. The shaded band is 7 to 9 hours.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
3 nights
a week of good-quality sleep is all the average UK adult gets.
Source: Mental Health Foundation, 2025
7.6%
A meta-analysis of 69 studies found acute sleep loss reduced exercise performance by 7.6% on average.
Source: Sports Medicine (Craven et al.), 2022
1 in 7
UK adults say they don't get the sleep they need to function well on any day in a typical week.
Source: Mental Health Foundation, 2025
< ⅓
A meta-analysis of 25 trials found strength training cut sports injuries to less than a third, the most effective prevention method studied.
Source: British Journal of Sports Medicine (Lauersen et al.), BJSM blog, 2014
Good to know
- Sleep is added by hand for now. Syncing from Apple Health or Google Fit is planned for after launch.
Does 3Lite sync with my watch?
Not yet. For now you add sleep yourself in a few taps. Syncing is on the list for after launch.
What happens after a bad night?
3Lite flags a low-recovery day. Progression holds for the day and You vs You sits it out, so you're never pushed to beat your best on four hours' sleep.
Also in the same app
InjuriesReport an injury and 3Lite adjusts your plan: rest days on the calendar, exercises that load the area left out or lightened, and a simple way to watch movement return.
TrainingChoose a split or let 3Lite choose, and get a programme built around your days, equipment and experience. Log every set in seconds and drag sessions to another day when life gets in the way.Cycle trackingFor women: switch on cycle tracking to log your period and symptoms. On days you say are rough, 3Lite can offer a lighter session or hold your targets steady, as you choose.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.