> ## Documentation Index > Fetch the complete documentation index at: https://docs.vitasync.io/llms.txt > Use this file to discover all available pages before exploring further. # Recovery check-in > Record how sore you feel after a workout, where, and which sessions you link it to. Soreness often peaks 24 to 48 hours after a session. A recovery check-in is a dated record of how sore you feel, kept apart from the workout. Your effort rating says how the session felt at the time. A check-in says how your body felt afterwards. ## Add a check-in **1. Open the row** Go to the Log tab. Recovery check-in sits in the Workouts section, under Workout. It appears when you track Workout. Switch Workout on under Tracked metrics in the menu. **2. Tap Add recovery check-in** A sheet opens with a row of levels from 0 to 10. **3. Tap how sore you feel** That tap saves the check-in. There is no Save button. If you open the sheet and leave without choosing a level, VitaSync saves nothing. **4. Add detail if you like** Change the date or time, tap body areas, and tick the workouts it followed. Each change saves as you tap it. You can add more than one check-in in a day. They list oldest first. The collapsed row shows the level, like 6/10. With several check-ins it shows the count and the worst level, like 2 check-ins ยท worst 6/10. ## What the scale means 0 means you checked and nothing is sore. 10 is severe. VitaSync keeps a check-in at 0, and it differs from a day with no check-in. Knowing nothing is sore is useful. The level is the check-in. To remove one, open it and tap Delete check-in. ## Body areas Areas are optional. Tap as many as apply: * Legs * Glutes * Calves * Lower back * Upper back * Chest * Shoulders * Arms * Core * Neck * Hips * All over Choose none if you would rather not say where. You cannot give each area its own level. ## Link a workout You can link a check-in to none, one or several workouts from the last three days. The link is your own note. A check-in with no links is a complete record. Open a saved workout and its Recovery check-ins section lists each check-in that names it. Each shows the day you recorded it. The list is read-only. ## Edit the date Change the date and the check-in moves to that day. It does not leave a copy on the old day. Change only the time and it stays on its day. You cannot pick a future day. ## The next-day reminder When you save a workout, VitaSync offers to remind you tomorrow. The offer has two buttons: No thanks and Remind me. It does not appear when you reopen a saved workout to fix a set. * **Android asks first.** The first time you choose Remind me, Android asks for permission to send notifications. * **It fires at your reminder time.** There is no separate time. Change your reminder time in Settings and every waiting check-in reminder moves with it. * **It works with the daily reminder off.** Settings, under Reminders, lists each waiting reminder. * **VitaSync asks once a day.** Two workouts on a Monday share one answer for Tuesday. A No thanks counts as an answer, so the second workout does not ask again. * **Declining changes nothing else.** Your workout stays saved as it was. To set or remove a reminder later, open the saved workout and use its Next-day reminder row. Tap the notification and Log opens on that day with the check-in sheet open. The workout it follows is already ticked, and no level is chosen yet. If that day already has a check-in that names the workout, the tap opens that check-in instead. The reminder never fills in a level for you. VitaSync saves nothing until you choose one. A reminder belongs to the phone that set it. It does not travel with cloud backup. VitaSync drops it once its time has passed. ## If you delete a workout The check-in stays as it was. VitaSync keeps the link. The check-in tells you how many linked workouts are no longer logged, for example "1 no longer logged". You never see a shorter list than the one you chose. ## Where else check-ins show up On Home, a day's Timeline lists each check-in at the time you recorded it. See [Home](/help/home). ## Planned Comparing soreness with sleep, effort or training volume is planned and not built yet. It depends on months of data. A recovery check-in records soreness only. It is not a place to log pain or injury. This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.