Are you fit
to train today?
Every morning, one number from 0 to 100 that sums up how you recovered: HRV, sleep, resting heart rate and breathing, measured during your actual sleep and compared against your own baseline. With the watch you already own, no extra hardware and no second subscription.
A derived score, not another data dashboard
You already have the data: Apple Health stores your HRV, heart rate and sleep every night. What it does not give you is an answer. The Recovery Score turns that table into a single read, with three rules that make it yours.
Your baseline, not a table
A 60 ms HRV can be a weak day for you and the best of the month for someone else. Every component is scored against your own history: your HRV range, your mean heart rate, your mean breathing rate.
Only real sleep counts
HRV, heart rate and breathing samples only score if they fall inside an actual sleep segment. What happens while you read in bed is not recovery.
Missing data is not faked
If a component is missing one night, it drops out of the calculation and the remaining weights are rescaled. It is never padded with a neutral value that dresses up the result.
How it is built
Four signals, all measured during your actual sleep and scored against your own history: HRV, sleep, resting heart rate and breathing.
HRV
Your overnight heart rate variability, with extra attention to how the night starts: good parasympathetic recovery happens early. The value is placed inside your own range, between your worst and your best night.
Sleep
How much you sleep and how: duration, deep sleep, REM, efficiency and fragmentation. Short sleep is not rescued by good architecture: a short night cannot score well however deep it was. And how often you wake counts relative to how long you slept: many short awakenings break the night even when the total looks fine.
Resting HR
Your lowest heart rate during sleep, compared against your own mean. A few beats above it already count: it is one of the clearest signals of poor recovery, illness or alcohol.
Breathing
Your mean breathing rate during sleep, cleaned of sensor artefacts and compared against your own mean. Breathing faster than is normal for you is an early sign of strain or illness.
It works from night one, using population references where you have no history yet; after a few nights the baseline is yours. The result is classed as low, moderate or high recovery.
With the watch you already own
The Recovery Score is computed from what your watch already writes into Apple Health every night. No extra strap to charge, no second monthly fee to know how you slept.
- ✓ The watch you already wear
- ✓ The data Apple Health already stores
- ✓ Included in your training plan
- · Another strap to charge
- · Another app to check
- · Another subscription to pay
It does not stop at the number
A score only you look at is just another statistic. This one is wired into how you train.
Your coach sees it
A connected coach can read your recovery and its trend before touching the week. No screenshots, no asking how you slept.
The AI agent checks it before prescribing
If you connect Claude, ChatGPT or Gemini to your account, the agent checks your recovery before recommending a hard session: on low recovery it suggests backing off, not pushing.
Works without a watch too
You can log how you feel every day, 1 to 10 with a note. It stands on its own: you do not need any wearable to take part.
What this is not
It is not a medical device. It is an aid for deciding how to train, not a diagnosis. If something worries you, that is for your doctor.
It only reads Apple Health. It scores whatever your device writes there: an Apple Watch, or a Garmin that syncs into Apple Health. And read only: we never write anything to Apple Health.
It does not include training load. The score reads your state, not what you did yesterday. Crossing it with your sessions is your coach’s or the agent’s job, which is why both can read both.
It is iOS today. The calculation happens on the iPhone. On the web you can view what is already synced, and Android is not there yet.
What each platform supports
Where things stand today. Everything that does not depend on phone hardware works the same on iOS, Android and the web.
| Feature | iOS | Android | Web |
|---|---|---|---|
| Planning, guided sessions, logs and stats | Available | Available | Available |
| Chat, feedback and AI agent (MCP)Claude, ChatGPT or Gemini connected to your account. | Available | Available | Available |
| Live Bluetooth devicesTindeq Progressor, Climbro and Moxy / Train.Red. A browser cannot reach them. | Available | Available | Not available |
| Push notifications | Available | Available | Not available |
| Recovery from Apple HealthHRV, resting heart rate, sleep and breathing rate. Read only: we never write anything to Apple Health. The web only shows what is already synced. | Available | Not available | Partial |
| Apple Watch appTimer and session control from your wrist. | Available | Not available | Not available |
| Home screen widgetRecovery and today's session. | Available | Not available | Not available |
| Subscription and plan purchasesHandled on the web; the apps show your current plan. | Partial | Partial | Available |
Frequently asked questions
Do I need an Apple Watch?
You need something that writes sleep, heart rate and HRV into Apple Health: an Apple Watch is the usual one, but any device that syncs there works. And with none at all, the 1 to 10 subjective log still works.
How many nights until the numbers are useful?
There is a score from night one, using population references where you have no history yet. After a few nights, HRV, heart rate and breathing are compared against your own baseline.
Does a low recovery block my workout?
No. A low recovery means heavy fatigue and the app and the agent suggest backing off, but the decision stays with you and your coach. The score informs, it does not command.
Why is VO2max not in the daily score?
Because it measures something else. VO2max is long-term fitness and is rated separately, by age and sex; last night’s recovery should not go up or down because your VO2max is high or low.
Why does it not count what I trained yesterday?
The score reads your physiological state, not your load history. Combining recovery with training load is exactly what your coach or the AI agent does, since they can read both.
Do you write anything to Apple Health?
No. Access is read only: we read your data to compute the score and never write or modify anything in Apple Health.
What about Android?
Not yet. The calculation happens on the iPhone with Apple Health data; on the web you can view what is already synced, and the subjective log works everywhere.
From €0. Athlete for €14.99/month
14-day free trial on paid plans. No card required.
See pricing