How SOMA works

What it looks at

If WHOOP is connected, SOMA reads your recovery score, last night's sleep, and your training from the last few days. If it isn't, a demo scenario stands in so you can see how the app behaves either way.

Recent training matters more the more recent it is — yesterday's session counts far more than one from three days ago, and a short easy walk counts for less than a long hard effort.

What it emphasizes

Whatever body areas carried the most load recently get a little extra attention — that's the "extra attention to your hips and hamstrings" line on Home. You can steer this yourself too, toward hips & legs, back & shoulders, or an even, gentle session.

Your recovery decides how the session feels, not just what it targets. Well recovered leans more active; low recovery stays soft and restorative regardless of what you pick.

How long it runs

Pick 5, 10, 15, or 20 minutes and SOMA fits the sequence to match — more movements for a longer session, each one timed so the whole thing lands close to your chosen length, not just added up loosely.

How it adapts

Two rituals in a row that felt tender quietly eases tomorrow's default toward gentle — you'll see it flagged "Adjusted" on Home, with a plain reason why. It's only ever a starting point; changing the length, focus, or sound wheel always wins.

"No mat" and "Go easy on" in Settings do the same kind of work — they just remove movements that need equipment you don't have, or that load an area you'd rather rest, and quietly pick something else instead.

What it isn't

There's no hidden scoring to chase, no streak-maximizing trick, and nothing here is medical advice. If a movement doesn't feel right, easing off or skipping it is always the correct move — SOMA will still be here tomorrow.