Recovery — Workout Readiness

Should you train hard today, or go easier? Recovery compares last night's HRV, resting heart rate and sleep with your own 30-day normal and gives you one number: your Recovery %. 100% is your normal. Higher means you're more recovered than usual.

Your daily score is free. Try everything else free for 7 days, no card needed. No new band, no account, no ads. Recovery reads the Apple Health data your Apple Watch already collects and does all of its work on your iPhone.

ONE SCORE, MEASURED AGAINST YOU Your Recovery % compares each reading with your own recent baseline, not population averages. At your normal you score 100%. A good night and a calm heart can take you above 100% (up to 120%). Each morning you get one of four readiness levels: • Train as planned • A little lighter • Lighter • Easy day

TODAY'S PLAN: SUGGESTIONS, NOT RULES Each level comes with a short plan of what fits today and how to scale harder sessions. It is a nudge based on your signals, never a rule. How you feel always wins.

SEE WHAT MOVES YOUR SCORE Tag your days with things like a late meal, alcohol, travel, sauna or a hard leg day. Tag yesterday in one tap from Today, or any day from History. After about five tagged days, "What moves your score" shows which tags, bedtimes, sleep amounts and training loads line up with better or worse next-day scores in your data. These are patterns, not causes, and the app says so.

HISTORY AND TRENDS • History: up to 6 months of scores, a 7-day smoothed line, your tags under the chart, and tap-a-day drivers • Trends: resting heart rate, HRV, VO2 max and weekly training load compared with where you started

TRAINING LOAD AND SLEEP • Training load from your workouts, with acute vs. chronic balance (ACWR) and freshness • Sleep debt and sleep timing regularity • Respiratory rate, wrist temperature and blood oxygen compared with your baseline, with a heads-up when overnight signals look unusual for you • Set your own max heart rate, or let the app suggest one from your workouts

ON YOUR WRIST • Apple Watch app with today's Recovery % and a complication • Live workout co-pilot: start a workout on your Watch and Recovery sets an effort ceiling from today's score. Go past it and you get a gentle haptic. Keep going or wind down, your call • Live Activity on your iPhone during Watch workouts • Home Screen and Lock Screen widgets • Siri: "What's my recovery score?"

EVERY NUMBER, EXPLAINED Tap the info button on any metric to see what it is, where you sit, how to move it, and the published research it is based on. Plain English first, raw numbers when you want them.

PRIVATE BY DESIGN Scoring, tags and patterns stay on your iPhone. Recovery reads from Apple Health and writes only the workouts you record with it. No account, no ads, and your health data is never sent to us or used for advertising.

WHAT YOU NEED An iPhone with Apple Health data. An Apple Watch is strongly recommended for HRV, sleep stages and workouts. Your score needs a few days of data to learn your normal.

FREE DAILY SCORE, 7 DAYS OF EVERYTHING Your daily Recovery %, readiness level and day tags are free, with no time limit. Every feature is unlocked free for 7 days, and no card is needed to start. After that, Recovery Premium (monthly or yearly) keeps full History, What moves your score, Trends, the metric detail screens, the Watch live workout co-pilot and the Live Activity. Payment is charged to your Apple Account at confirmation of purchase. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period. Manage or cancel any time in your Apple Account settings. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://youtwopointo.com/recovery/privacy

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