Recovery & Readiness System
Brief explanation of HRV, RHR, sleep, muscle recovery, and training load metrics
The Recovery & Readiness System combines multiple health metrics into a single readiness score (0-100) that influences workout recommendations.
Core Metrics
HRV (Heart Rate Variability) - Measures nervous system recovery. Higher values indicate better recovery. The app compares your current HRV to your personal baseline.
Resting Heart Rate - Lower values generally indicate better recovery. Elevated RHR can signal fatigue, stress, or overtraining.
Sleep - Tracks duration and quality. Optimal sleep (8+ hours) supports recovery. The app uses "Time Asleep" data from Apple Health, excluding time in bed.
Muscle Recovery - Calculates recovery status for each muscle group based on training volume and time since last workout. Shows which muscles are ready for training and which need more rest.
Training Load (ACWR) - Acute-to-chronic workload ratio measures if you're training too much relative to your recent average. Values above 1.3 indicate high injury risk.
Wrist Temperature & Respiratory Rate - Additional metrics from Apple Watch that contribute to recovery assessment when available.
Cycle Phase (Women) - For female users, menstrual cycle phase affects performance and recovery. The app adjusts recommendations based on your current phase.
How It's Used
The overall readiness score combines these metrics with weighted importance. High readiness (70+) suggests challenging workouts, moderate (50-70) suggests balanced training, and low (below 50) suggests lighter work or rest days. The app automatically syncs health data from Apple Health when available.
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