What Goes into the Recommended Session I Get Every Day?

Every time you open the app and see your recommended session for the day, it might seem like it just magically appears—tailored to your mood, your goals, your body. And in a way, it is. But behind that daily recommendation is a powerful, thoughtful system that brings together deep personalization, real-time data, and smart science to deliver exactly what you need… exactly when you need it.

Let’s walk through what actually goes into crafting your personalized workout session—so you can better understand why it feels like it just fits.

It Starts With Your DNA

Yep, really. If you’ve done the DNA testing through Alter, your daily recommendations begin with something completely unique to you—your genetic blueprint.

Your DNA Pathway helps us understand how your body is wired to train. Whether you’re more prone to strength adaptation or better suited for endurance work, this foundational data helps guide your fitness programming at the deepest level.

It’s not about locking you into one training style, nor does it mean every detail is rigidly enforced. Instead, it's a starting point—insight you can lean on to better understand how your body responds to stress and recovery, and how to train more effectively as a result.

Layering In Your Goals

Your daily session isn’t just based on who you are genetically—it’s also driven by what you want. The fitness goals you selected during onboarding act like a compass. Whether your aim is fat loss, muscle gain, endurance, better recovery, or a mix of several, that intention becomes the guiding star for your program.

It’s not just about picking workouts that “look” like they support your goal—it’s about creating a progression, week over week, that aligns with where you want to go. Every recommended session is a small but purposeful step in that journey.

Honoring Your Preferences

One of the most empowering parts of this program is that your preferences matter. Maybe you’ve told us you don’t enjoy cardio. Maybe you’ve shared that you’re training for a marathon. Or perhaps you’ve mentioned you’re recovering from an injury and need to be mindful of your movement patterns.

These aren’t static checkboxes—they’re active drivers of your training experience. So if you prefer strength over cardio, you’ll see more resistance-based sessions. If you’ve got a performance goal like a race on the calendar, your programming will bias toward conditioning and endurance. If you’re coming back from a knee injury, the system supports you with intentional mobility, stability, and lower-body strengthening without pushing too far, too fast.

And remember—preferences can evolve. What you enjoy or need today may shift in a few months, and that’s okay. The system is designed to grow with you.

Built Into a Weekly Plan

Your daily session doesn’t live in a vacuum. It’s one piece of a full week’s strategy. Your weekly workout plan is formed using a combination of your DNA, your goals, and your preferences. But it’s also designed to create a balance—across intensities, modalities, and recovery.

Some days you’ll see a hard push. Other days will be more restorative or mobility-focused. Some days will combine movement and mindfulness. This balance isn’t accidental—it’s strategic. It’s intentional programming that helps you improve without burning out.

Your weekly plan is there to guide your rhythm—but it’s not a limit. If you’re feeling energized and decide to add a few extra training sessions to your week, go for it. The system will take that added effort into account and adapt moving forward.

Driven by Your Biometrics

Here’s where the real-time magic happens. One of the most powerful drivers of your daily session is your Readiness Score—which is based on your biometrics.

Your heart rate variability, resting heart rate, and sleep quality are tracked daily to determine how primed your body is for physical stress. So if your score is high, the system knows you’re ready to push. You’ll likely see a more intense or high-effort session. If your readiness is low—maybe your sleep was off, or your system is still recovering—you’ll get something more restorative or mobility-focused.

This prevents burnout, improves results, and ensures that you’re training with your body—not against it.

What You’ve Already Done This Week Matters

Every recommended session is also shaped by the work you’ve already put in. If you crushed a heavy leg day or a long run earlier in the week, the system factors that in. It knows what muscle groups have been worked, what energy systems have been taxed, and what your body needs to stay in balance.

This matters not only for progress, but for injury prevention and recovery. If you’ve been hitting it hard for several days in a row, your body might need a “Work-in” instead of another workout—think breathwork, mobility, or active recovery. If you’ve had a lighter week, it might be time to turn up the intensity.

The system also tracks how many sessions you’ve completed that week and adapts based on your consistency. The more data we have, the more accurately we can support you.

Levels & Progression

Lastly, your daily session takes into account your current level and how you’re progressing. As you get stronger, more consistent, and more resilient, the system adjusts the challenge.

You won’t be stuck repeating the same entry-level session week after week. But you also won’t be thrown into something your body isn’t ready for. Progression is baked in—safely, strategically, and always with your readiness and effort in mind.

This creates momentum. You get to build, not just maintain.

So, What’s Really Behind Your Session?

Your session isn’t random. It’s not selected from a generic library. It’s the result of data, intention, and personalization—all built around you. It’s shaped by your DNA, your goals, your preferences, your week, your body, and your progress. Every piece plays a role in what shows up on your screen each day.

That’s why it works. That’s why it fits. And that’s why you’ll keep showing up—because it feels like it was made for you. Because it was.