Recovery and Training Load—streamlined for faster decisions
The redesigned dashboard focuses on two key metrics: Recovery Capacity as a single ring and Training Load as a zone bar. Tap for detailed Recovery Signals and Strain Signals breakdowns to understand exactly what's driving your readiness.
Recovery Capacity
A single ring showing your recovery percentage (0-100%) with status indicator (Ready/Moderate/Limited). Combines immediate post-exercise recovery, overnight HR recovery, HRV trends, and recovery consistency.
Training Load Zone
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.
- Overlapping data from multiple sources is deduplicated automatically.
- Confidence-first design: no filler values when data is missing or sparse.
- Personalized suggestions aligned with your MyBioAge Index drivers.
Apple Watch layout
The watch app mirrors the streamlined dashboard with a two-page swipeable layout—fully offline and Bluetooth-only.
- Two-page swipeable layout with quick metric pills on page one
- Full rings visualization on page two with detailed status cards
- Color-coded status with offline support and Bluetooth-only sync
- Larger rings (140px) tuned for quick glances on wrist
Why this matters for biological age
Recovery Capacity is a key driver of your MyBioAge Index. Training Load prevents overreaching from erasing hard-earned gains. Together, the streamlined two-metric view keeps your biological age trending younger with faster, clearer decisions.
How to use it
- 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.