Recovery and Training Load, with context behind each score
Review daily Recovery and Training Load alongside their contributing signals. Switch between 14-day, 3-month, and 6-month charts where history is available. My Bio Age is completely free, with no subscription or in-app purchases. Your health data is processed privately on iPhone. These wellness estimates complement your own experience; they do not replace medical advice or tell you whether it is safe to train.
Recovery Capacity
A 0-100 wellness score with Ready, Moderate, or Limited status. It uses recent heart-rate recovery plus available resting heart rate, HRV, and consistency signals. Without recent heart-rate recovery data, a score may be unavailable.
Training Load Zone
A ratio comparing recent activity load with a longer-term baseline. Color-coded zones summarize the app’s range labels. They do not diagnose overtraining or establish whether exercise is safe.
Recovery Signals
Tap the Recovery ring to review available signals. The displayed breakdown can include:
- Immediate Recovery: post-workout HR drop
- Overnight Recovery: recent resting heart rate vs baseline
- HRV Trend: 7-day vs 21-day comparison
- Consistency: recovery stability over time
Strain Signals
Tap the Training Load zone to review these supporting signals alongside your load ratio:
- HRV Trend: recent readings compared with a baseline
- Activity Pattern: training consistency
- Temp Stability: available wrist-temperature patterns
- Oxygen Health: context from available SpO₂ readings
Enhanced trend charts
Choose 14-day, 3-month, or 6-month views to compare recent patterns with a wider history. Scores use their own calculation windows; selecting a longer chart does not change a daily score’s inputs.
- Zone-colored backgrounds provide context for the app’s score ranges.
- Compare changes over time instead of treating a single reading as a verdict.
- Up to 6 months of available history, depending on your readings and permissions.
Apple Watch updates
The companion watch app displays scores computed on iPhone. Open it while the phone is reachable to request updated values. Cached values remain visible when the phone is unavailable.
- Your Index, Recovery, Training Load, Stress Resilience, and Circadian Alignment
- Open the watch app while your iPhone is reachable to request updates
- Status text and colors help you scan received scores
- Previously received values remain available offline
Why this matters for biological age
Recovery Capacity and Training Load are among the inputs used in the weekly MyBioAge Index™. Their daily views offer a different time scale. Changes in these scores do not prove that a habit caused an improvement or that your biological aging rate changed.
How to use it
- Review the Recovery ring and Training Load zone alongside how you feel.
- Tap either metric to inspect the supporting signals and available history. Check for missing readings before drawing conclusions.
- Review Monday's Weekly Digest for changes in the weekly Index and your available metrics.
Learn how to review Apple Watch sleep consistency and understand different HRV measurements, or browse every metric My Bio Age tracks.
Bring your recovery and training trends together
Download My Bio Age free on the App Store to explore your available Apple Health data, daily scores and optional AI Coach. Scoring and AI answers run entirely on iPhone. No account, subscription or in-app purchases.