Turn your Apple Watch into a biological age coach
My Bio Age pairs with Apple Watch to calculate the MyBioAge Index—a functional age score grounded in VO2 max, HRV, sleep, and recovery quality. See trends at a glance on your wrist with a two-page rings layout, ask the on-device AI assistant to explain changes, and stay motivated with recovery-aware nudges.
Two-page rings layout on watch
Swipe between quick metric pills (Recovery, Readiness, Strain) and the full Activity Rings-inspired visualization. Everything syncs via Bluetooth with offline caching, so you can check your biological age even when your phone is out of range.
- Page 1: glanceable pills for Index, Recovery, Readiness, and Strain Balance.
- Page 2: larger rings with color-coded statuses and detail cards.
- Manual refresh, last-updated timestamp, and offline support.
Why biological age beats step counts
Chronological age is fixed. Biological age reflects how your heart, lungs, and nervous system actually perform today. My Bio Age converts Apple Watch metrics into a single score so you can celebrate wins faster than annual checkups.
- Personalized weighting for VO2 max, HRV, sleep, and recovery balance.
- Weekly digests that highlight which habits dropped biological age the most.
- Quiet Apple Watch nudges that keep you moving without adding screen time.
- On-device AI assistant for quick explanations of HRV, VO2 max, and sleep trends.
Built for Apple Watch athletes and everyday movers
Whether you are training for a marathon or building healthier routines, the MyBioAge Index helps you gauge if you are adapting well. Use it to anchor conversations with coaches, doctors, or to fuel personal experiments around sleep, stress, and fueling.
What you will see on Apple Watch
- Current MyBioAge Index and change from baseline.
- VO2 max and HRV tiles with trend arrows.
- Reminders to recover, hydrate, or add zone 2 volume.
How the Apple Watch biological age app works
- Install My Bio Age on iPhone and Apple Watch, then connect Apple Health.
- Allow VO2 max, heart rate variability, sleep, and activity permissions.
- Wear Apple Watch through workouts and overnight for the richest dataset.
- Review the MyBioAge Index each morning to guide training and recovery choices.
- Use weekly digests and habit nudges to keep your biological age trending lower.
Apple Watch sensors that shape your biological age
My Bio Age listens to every reading your Apple Watch streams, but four inputs carry the most weight inside the MyBioAge Index. Nurture each one to keep your functional age on a positive trajectory.
- VO2 max: Reflects aerobic capacity; steady zone 2 work keeps this rising.
- HRV: Higher variability signals strong nervous system recovery.
- Resting heart rate: Lower is usually better and hints at parasympathetic balance.
- Sleep quality: Deep and REM ratios show whether you are rebuilding nightly.
Pro tip
Calibrate Apple Watch once a month with an outdoor walk or run. Accurate stride length and heart rate readings make every MyBioAge Index update more precise.
Choose your next biological age experiment
Lower your MyBioAge Index
Use weekly digests to spot which habits shrank your biological age and double down on them.
Test a new training block
Compare HRV and VO2 max trends after adding tempo work, intervals, or strength blocks.
Dial in recovery rituals
Track the impact of breathwork, cold exposure, or earlier bedtimes on next-day readiness.
Ready to turn Apple Watch data into a younger biological age?
Install My Bio Age, connect Apple Health, and start lowering the MyBioAge Index with science backed coaching.
Apple Watch biological age FAQs
How does My Bio Age calculate biological age from Apple Watch data?
My Bio Age reads VO2 max, heart rate variability, resting heart rate, sleep stages, and active energy from Apple Health. The app normalizes each metric against your baseline and combines them into the MyBioAge Index, a functional age score that updates every time new Apple Watch data syncs.
Do I need to wear my Apple Watch all day for biological age tracking?
Wearing your Apple Watch for workouts, sleep, and recovery windows produces the most accurate MyBioAge Index. Short breaks are fine, but consistent wear ensures the app sees your full VO2 max, HRV, and sleep trends.