Update (December 2025): The Recovery Dashboard has been streamlined to focus on two key metrics—Recovery and Strain—based on user feedback. The design now features a single Recovery ring with Training Load zone bar for faster comprehension.

The streamlined two-metric view

Recovery Ring. A single ring showing your recovery percentage (0-100%) with status indicator (Ready/Moderate/Limited). Blends immediate post-exercise recovery, overnight HR recovery, HRV trends, and consistency to gauge cardiovascular readiness.
Training Load Zone Bar. Visual zone bar showing your load ratio (e.g., 1.07×) with color-coded zones: Green (0.8×–1.2×) optimal, Yellow building/deloading, Red overreaching or under-training.

Recovery Signals (4 metrics)

Tap the Recovery ring to see the four signals contributing to your score:

Immediate Recovery — post-workout HR drop
Overnight Recovery — sleep HR vs baseline
HRV Trend — 7-day vs 21-day comparison
Consistency — recovery stability over time

Strain Signals (4 metrics)

Tap the Training Load zone to see the four signals for strain adaptation:

HRV Trend — autonomic balance with ↑/↓ indicators
Activity Pattern — training consistency
Temp Stability — circadian rhythm health
Oxygen Health — SpO₂ readings quality

Smarter data handling

Using multiple tracking devices? The dashboard now intelligently handles overlapping data from Apple Watch, third-party sleep trackers, smart mattresses (Eight Sleep), and dedicated devices (Oura ring, Whoop band). No more double-counting Sleep or Active Energy.

Apple Watch gets a two-page layout

The watch app mirrors the streamlined design with a swipeable two-page interface. Page one shows quick metric pills; page two brings the rings visualization to your wrist with color-coded status cards and offline support. Everything syncs via Bluetooth—no cloud needed.

How to use the dashboard

Check the Recovery ring and Training Load zone before deciding on today's effort.
Tap either metric to see the 4-signal breakdown—identify whether sleep, HRV, activity pattern, or consistency needs attention.
Review Monday's Weekly Digest to confirm improvements in Pace of Aging and the MyBioAge Index.

This streamlined dashboard is available now on iPhone and Apple Watch (version 1.0.13+). Use it to translate complex recovery data into clear next steps and keep your biological age trending younger.