Basal: Sleep & Recovery

Basal brings together what your Apple Watch already measures — sleep, heart rate variability, resting heart rate, workouts, VO2 max, steps and daylight — and compares it all with your own normal. You wake up knowing how you are, follow your energy through the day and know what to do today.

READINESS WITH THE REASONS • A 0–100 score every morning, showing what pulled it up or down: heart rate variability, resting heart rate and sleep. • Training guidance: hard training is fine or keep it light, with the reasons. • A calm alert when two or more of your signals leave your normal range.

DAILY ENERGY AND STRESS • A 0–100 estimate that starts from your morning score, drops with effort and stress, and recharges with rest and naps. • Stress estimated every 15 minutes from your heart rate at rest, compared with your normal. • On stressful days, practical tips: a breathing break, a short walk, lighter training, a caffeine cutoff and a bedtime.

SLEEP THAT FITS YOU • How much you need to sleep tonight, adjusted for sleep debt and the day's effort. • Suggested bedtime, caffeine cutoff and the latest time for a hard workout. • Your chronotype and when your body tends to want bed. • Sleep regularity, social jet lag and naps.

TRAINING AND FITNESS • Daily effort from 0 to 21, week versus month and active minutes against the WHO goal. • Heart recovery by workout type and variability stability. • Cardio fitness (VO2 max) compared with people your age and sex. • Weekly goals: active minutes, strength days and steps.

PERSONAL DISCOVERIES With 30 days of data, Basal looks for what is associated with your sleep and recovery: late workouts, alcohol, morning light, caffeine and the tags you mark. Only statistically consistent associations appear — always as associations, never as causes.

REAL PRIVACY Everything is calculated on your iPhone. No account, no server, no ads and nothing in iCloud. Basal only reads Apple Health; it never writes to it.

SHARE YOUR DAY Ready-made cards for readiness, sleep, energy, effort and your monthly recap, with an option to hide heart data before sharing.

APPLE WATCH, WIDGETS AND SIRI Your score and energy on your wrist, complications that surface in the Smart Stack at the right time, Home and Lock Screen widgets, Controls in Control Center and on the Action button, one-tap tags and Siri answers: "What's my readiness today in Basal".

THE SCIENCE Every number comes with a plain-language explanation and references to published studies.

BASAL PREMIUM Free forever: sleep and stages, physical readiness, daily energy and stress, shareable cards, regularity, body out of range, steps, daylight, weekly goals, small widgets and Controls. Premium adds training load, Discoveries, cardio fitness in context, heart recovery, alcohol impact, cut mode, the other widgets and the Apple Watch app. Monthly and yearly plans with a 7-day free trial. The subscription renews automatically unless cancelled in iPhone Settings at least 24 hours before the end of the period.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy: https://gaad25.github.io/basal_privacidade/

Discovery signals