MaxRecovery Timer

MaxRecovery Timer is your Apple Watch + iPhone companion for hot-bath wellness, turning the quiet "afterglow" into visible heart-rate data with HRR-based scoring.

■ Choose your hot phase - Warming room (ondol) — default - Hot spring (onsen) - Hot bath / hot tub / jacuzzi - Hot yoga - Infrared sauna - Mild steam bath - Sauna - Other / Custom Each has its own timer presets.

■ Two-phase or three-phase Default: Hot phase → Rest. Want a brisker reset? Enable the three-phase flow in Settings: Hot phase → Cool-Down → Rest. Cool-Down is your choice — a quick shower, fan, or any short cooling pause. Optional Warm-up and Extra phases can be added inside a set.

■ Hands-free on Apple Watch Advance phases with Double Tap (Series 9 / Ultra 2+), Digital Crown, or screen tap — even with wet hands. Simple Mode runs continuously, auto-detecting sets from HR peaks.

■ Afterglow Score (HRR-based) A 0–100 score for how quickly your parasympathetic system reactivates, using heart-rate recovery at 1, 3, and 5 minutes (HRR1 / HRR3 / HRR5) — a well-established marker of autonomic recovery. Per-set HRR is also shown.

■ Flow Quality Score A 0–100 score from heart-rate spikes during transitions — find the calm days worth repeating.

■ Sleep Score (reference) A reference value this app computes from three factors in your Apple Health sleep data: duration, bedtime, and interruptions. It is separate from Apple's own Sleep Score.

■ Interactive heart-rate chart Tap for instant values, pinch to 20×, double-tap to reset. Overlay 60-second and 10-minute moving averages. A toggle hides Warm-up and re-baselines to hot-phase entry.

■ History · Analysis · Venue Map Drill into past sessions and trends. The Venue Map gathers facilities you've visited and suggests candidates within 500 m via Apple Maps.

■ Plank training (optional add-on) Enable in Settings → Add-ons. Countdown Mode (1–30 min) fires haptics at goal, then counts bonus time. Count-up runs from 0:00. With MaxRecovery open on Apple Watch, HR streams live via HKWorkoutSession (.coreTraining). Saves to Apple Health as Core Training.

■ Your data stays with you iCloud sync is included for everyone, Premium or not. Sessions also write to Apple Health as workouts.

■ Premium (1-month free trial) Monthly or yearly subscription. - Advanced analytics: recovery slope, recovery curves, HRR trends, beta score, multi-session compare - A4 PDF report (3 pages): summary, recovery curves, Best 5, recent 11-session table - Share with HR chart image - CSV export / import (sessions / sets / phases / HR samples) - Exclusive Premium icon - Ad-free

Oppdagelsessignaler