HRV Tracker & Readiness Score
Wake up knowing how ready you are. Readiness, sleep and HRV as glanceable widgets, all on-device.
INSTANT CLARITY
OUTCOMES
Four tabs - Today, Recovery, Activity, Health. Every screenshot below is a real capture from a real iPhone, with real data (personal details blurred). Examples show the kind of result you get; your numbers will be your own.
TODAY TAB
The Today tab turns last night's sleep, HRV and resting heart rate into a single verdict, then shows what is driving it.
One 0-100 number with the key factor named. Here: 70 (Good), pulled down by a resting heart rate 10 bpm above yesterday - so the day's plan changes before you feel it.
Outcome: you stop guessing between a hard session and an easy one.
Five signals as horizontal bars: HRV 72, sleep 40, resting heart rate 30, SpO2 100, load 85. You see which one is dragging the score instead of just that it dropped.
Outcome: you fix the right thing - sleep, not training - when sleep is the weak bar.
Compares your vitals with your own baseline and flags early deviations. Here: 17/100, status Watch, 2 of 5 signals elevated.
Outcome: an early nudge to ease off while a cold is still a rumour. Not a diagnosis.
Chronotype-based windows for the day: peak focus starting 11:56 AM, a physical window from 12:34 PM, wind-down from 12:42 AM.
Outcome: you put deep work and training where your body is actually primed for them.
RECOVERY TAB
The Recovery tab is where the cause-and-effect lives, computed from your own history rather than generic advice.
A battery for the day's remaining capacity. Here: 48, Moderate, with a plain-language reason - battery reduced by illness risk. The same battery rides on your Lock Screen and Dynamic Island.
Outcome: one glance tells you how much you have left to spend today.
Your own numbers over 364 days: nights under 4.3 h of sleep cost 26 readiness points the next morning; 1.5 h+ of sleep debt cost 25% HRV; nights of 6.9 h+ added 28% HRV.
Outcome: a personal sleep threshold backed by your data, not a generic 8-hour rule.
A bedtime and wake time for tonight (12:30 AM to 8:00 AM, 7.5 h target), with a slider for tomorrow's planned intensity and the predicted readiness if you follow it.
Outcome: sleep becomes a plan with a predicted payoff - here 57 tomorrow if followed.
Drag the sleep slider and see tomorrow's predicted readiness move. Here: 7.5 h tonight predicts 83 (Excellent), against a last-six-nights average of 5.0 h.
Outcome: you see what one early night is worth before you decide to take it.
An autonomic stress score: 45/100, Relaxed, with 19 h 36 m of accumulated sleep debt shown underneath.
Outcome: you can tell a calm day from a body that is quietly running hot.
ACTIVITY TAB
The Activity tab connects what you did to how your body responded, with the load maths shown rather than hidden.
Fitness (CTL) 74, Fatigue (ATL) 71, Form (TSB) +3 - Optimal. Below it, a separate strength track: sCTL 2, sATL 11, sTSB -9.
Outcome: you know whether you are building, maintaining or overreaching - for cardio and for lifting separately.
Every past workout plotted against next-day recovery, split into Productive, Maintaining, Detraining and Overreaching zones, with today marked.
Outcome: you see your personal cost of hard days - where effort pays and where it only costs.
Weekly Zone 2 minutes against a target: 37 min of 2 h so far, 1 session, with an 8-week trend.
Outcome: the easy aerobic work that builds endurance stops being invisible.
Time in each heart rate zone for the week: 2 h 6 m total - 26 m in Z1, 1 h 29 m in Z2, 12 m in Z3, none in Z4.
Outcome: you can check that easy days were easy and hard days were hard.
Scores recent workouts against how your body handled them. Here: the last HIIT session scored 45/100 and was labelled Maladapted.
Outcome: a workout that did not agree with you is flagged, not buried in a log.
A 12-week projection from your trend and training: 24 today, projected 25 (+0.7) at roughly 18 min a week of Zone 2, medium confidence.
Outcome: you see what your current routine is likely to do to your fitness - and what to change.
A 28-day calendar of daily load, tap any day for details. This window: 5 recharge days, 17 light, 6 training, 0 hard.
Outcome: your training rhythm - and any missing rest - is visible at a glance.
HEALTH TAB
The Health tab pulls together coaching, composite scores and the tools that test what actually moves your numbers.
A coaching verdict with one concrete suggestion and tonight's sleep target, written on-device from your own data.
Outcome: a clear next step each day, without sending anything to a server.
Composite scores in one row: Longevity 55, Cardiovascular 40, Metabolic Health 76, plus Circadian and more.
Outcome: your weakest system is obvious, so you know where to put effort first.
Tracks medication adherence (43% across 4 medications here) and checks how your metrics behave around what you take. Medication names are blurred in this screenshot.
Outcome: you see whether a routine you stick to - or skip - shows up in your data.
Run a personal habit experiment on your own data, on-device and statistically gated. Days can fill in automatically from data Body Vitals already reads, and a balanced plan keeps weekdays and weekends even. Here: day 1 of 14, testing the effect on sleep. The name of the habit is blurred.
Outcome: you learn what a habit really does for you, not what a headline says it does.
Biological age 40.6 (3.6 years older than calendar age; the calendar age is blurred here) and heart age 41.7, built from 4 of 5 cardio markers.
Outcome: a long-term yardstick you can move - and a reason to look at your trends monthly, not daily.
OFF THE APP
Recovery Battery keeps your Daily Capacity on the Dynamic Island and Lock Screen all day.
Long-press the Dynamic Island to expand it: capacity 48%, strain 10.5, readiness 70, plus HRV 53, resting heart rate 79, sleep 5.2 h, SpO2 96% and 4.7k steps. The Lock Screen version adds a live battery and a trend label (Holding steady).
Outcome: the question "how much do I have left today?" is answered by looking at your phone, not opening an app.
iPhone Duo
Unfold it and your dashboard opens up. Compact cards sit side by side on the inner display, while living views like Recovery Planet and Vitals Core use the whole canvas.
Vitals Core and Recovery Planet, recorded live from real Apple Health data.
FEATURES
Widget-first health dashboard for iPhone (iOS 26) - not offered on iPad. Apple Watch complications + a dedicated watch app (Pro) put your key metrics on-wrist, including an optional live heart rate complication. Track 20+ HealthKit metrics with fully on-device processing and no account required.
Pro supports Apple Family Sharing - one purchase covers up to 6 family members.
Once per day, a cinematic full-screen briefing walks you through readiness, sleep, alerts, and coaching the first time you open the app - precomputed overnight so it opens instantly with no spinner. Replay anytime from Today.
All-day Lock Screen and Dynamic Island view of your Daily Capacity battery, strain, and readiness - updates when fresh health data arrives. Tuned for classic islands and iPhone Duo's compact trailing strip so capacity % stays readable.
A living aurora welcome screen walks you through exactly what Apple Health access unlocks, then previews your own live recovery verdict and biological age before you ever reach the dashboard - so you see your data's value in the first 60 seconds.
One 0-100 score from HRV, sleep, heart rate, SpO2 and training load - calibrated to your body over 90 days, adjusted for early illness signals, and shown with the arithmetic behind it. Recovery HRV is read over a fixed overnight window and compared against a baseline averaged from your last seven nights, so a morning score and an evening score measure the same thing.
Series 12 measures heart rate every five seconds and HRV as often as every five minutes. Body Vitals reads that density without slowing down, and on iOS 27 it uses the heart rate zones you set in Health instead of estimating its own - so it agrees with Fitness about the same workout. A readiness score on every Apple Watch, in 21 languages, not only the newest one.
Layouts that fit Duo's dual displays - two-up compact cards on the inner screen, cover chrome padded for the camera island, and Recovery Battery capacity % that stays full-width on Duo's trailing Dynamic Island strip.
Small and medium home screen widgets plus lock screen widgets for readiness, recovery, and activity load.
Complications + a dedicated watch app so your watch becomes a quick \"health HUD\" for readiness, recovery, and training. Each complication can be configured independently - pick different metrics per slot, including Live Heart Rate. Use the watch app for an on-wrist dashboard, optional live heart rate tile while open, and \"Sync Now\" to pull a fresh snapshot from your iPhone.
No account required. Core insights stay on your iPhone and sync to your widgets on the same device.
Personal coaching on your iPhone, powered by Apple’s on-device intelligence where available, plus per-metric insights. Free includes a blurred preview of the dashboard coaching card.
Large widget with six composite health scores (Longevity, Cardiovascular, Metabolic, Circadian, Mobility, Allostatic Load), trend context, and an AI insight chip for quick daily triage.
CTL, ATL, and TSB from your Apple Health activity history - fitness, fatigue, and form zones with a detail trend chart and a medium Training Load widget.
On-device estimate of functional age vs calendar age from VO2 Max, HRV, recovery signals, and more - with transparent methodology in the detail view.
Rolling 365-day bests across key metrics, a celebration banner when you set a new peak, and dashboard context to browse your top numbers.
Health anomaly timeline highlights meaningful shifts with coaching notes so you can spot patterns fast.
Five horizontal signal-colored bars (HRV, Sleep, RHR, SpO2, Load) and composite health scores on the dashboard without blur; free users see blurred previews with Upgrade to Pro.
Slide sleep hours and planned training (Rest / Easy / Normal / Hard / Very hard) to predict tomorrow's readiness.
In the companion app, a 7×5 weekly grid (HRV, sleep, resting HR, steps, SpO2) with the same layout as the Pro large widget-see consistency and drift at a glance.
Delete and reinstall, or set up a new iPhone, and Body Vitals rebuilds up to a year of your trends, streaks, and biological-age history straight from Apple Health - no account, no cloud copy of your health data. A "Rebuild History from Health" control in Settings lets you refresh it any time.
A three-tier pre-training recommendation from HRV vs baseline, training stress balance, sleep debt, and readiness. When several recovery markers are sub-par at once it steers you to a MODERATE session instead of a green light - so you train with awareness, not on autopilot.
Put that same weekly grid on your home screen as a large widget for at-a-glance triage without opening the app.
Build your own health dashboard - pick any 4 metrics from 50+ options, including CTL, ATL, TSB, Biological Age, Daily Capacity, Focus Readiness, Sleep Debt, and personal-best slots. Add the large widget multiple times with different configs.
Every metric detail view supports 1W / 1M / 6M / 1Y periods with weekly/monthly aggregation on long ranges and plain-language trend summaries.
See weekly highlights and anomaly rollups on the dashboard, with monthly summary context in metric detail views.
Track streaks for steps, exercise, active calories, and sleep with subtle streak context in app coaching.
Export selected-period data to CSV or share quick summary text directly from detail screens.
VO2-aware workout recommendations tune training intensity based on readiness and recent recovery signals.
Body Vitals reads Apple Health only. Third-party sources appear automatically when they write into HealthKit.
Matte Black is free. Pro unlocks 9 additional themes: Arctic White, Deep Ocean, Forest, Sunset Ember, Titanium Pro, Midnight Aurora, Crimson Steel, Solar Flare, and Bio Lume - applied across every card, chart, gauge, and widget.
Longevity Score (Small) adds a fast health check with a 7-day sparkline. Daily Recovery Strip (lock screen rectangular) keeps HRV, resting heart rate, and sleep visible at a glance.
Fully localized in 21 languages: English, German, Spanish, French, Italian, Japanese, Romanian, Arabic, Greek, Simplified Chinese, Traditional Chinese, Swedish, Korean, Turkish, Polish, Vietnamese, Russian, Indonesian, Dutch, Thai, and Portuguese. Every screen, card, tooltip, and widget string is translated - no English fallback text. Since 4.1.6 the daily coaching note, detail-screen insight text, Neural's messages and every Siri shortcut follow the app language too.
v1.8 replaces the monolithic scroll with four focused tabs - Today, Recovery, Activity, and Health - each with its own NavigationStack and pull-to-refresh. Built on iOS 26 native glass material.
Weighted readiness battery from HRV, sleep, training form, daylight, and noise - capped when early illness signals are firing - with an expandable breakdown showing each input's contribution and any reduction.
0-100 cognitive readiness score from HRV, sleep, daylight, and noise. Surfaces alongside the five composite health scores on the Recovery tab.
28-day training and rest-day grid with color-coded load context so you can see training density and recovery patterns at a glance.
14-night cumulative sleep deficit vs your chosen baseline (4-12 h), a detail chart, and a suggested bedtime to get back on track.
Separate strength fitness (sCTL), fatigue (sATL), and form (sTSB) row on the training load card when strength workouts are present in Health.
Daily local notification at a time you set, with a rule-based on-device summary from your latest health data. No internet required.
A local notification when you set a new personal record or reach a 3, 7, 14 or 30-day streak. Generated on-device, and you can switch them off in Settings.
Walking speed, step length, walking asymmetry, double support time, walking steadiness, stair speed and six-minute walk distance from your iPhone and Apple Watch, with trends over time.
Post-workout narrative card with an on-device recap after recent sessions. Tap through for session times, energy vs MET load, and health snapshot context.
Resting respiratory rate (breaths/min) in the Recovery tab. Clinically normal range is 12-20 br/min; amber above 20, red above 25. Also shown as a signal tile on the Today tab Readiness Strip. Data from Apple Watch or third-party apps via HealthKit.
Blood glucose (mg/dL) in the Health tab, surfacing existing HealthKit data from CGM apps (Dexcom, Libre Link) or manual entries. Signal thresholds: green ≤100, amber ≤140, red >140 mg/dL. Tap for a full detail view.
Mindful minutes from HealthKit in the Recovery tab - populated by Apple Watch Breathe sessions, Calm, Headspace, or any app writing mindful sessions. Today's total with 7-day sparkline, signal badge, and a coaching note. Research: 8-10 min/day is associated with improved HRV and lower resting HR over 4-8 weeks.
Five compact signal tiles on the Today tab (Sleep, HRV, Resting HR, SpO2, Respiratory Rate) with color-coded signal dots and tap-to-detail navigation - surfaces the direct inputs to your Readiness Ring without duplicating the Activity tab.
30-day cross-metric scatter plots with Pearson-r. Three pairs: Sleep vs next-day HRV, Mindful minutes vs next-day Resting HR, Sleep vs same-day Resting HR. Each card shows a strength badge (STRONG / MODERATE / WEAK / NONE), the r-value, a plain-English insight sentence that adapts to the direction and strength of your personal data, and a chart with layered glow dots and a dashed regression line. Requires at least 5 days of overlapping data per pair. Research-backed citations in the in-app tooltip. Found in the Health tab.
Automatically detects Zone 2 workouts from raw Apple Health heart rate data using the scientific definition (65-75% of true max HR, San Millan & Brooks 2018). No manual zone tagging needed - works with Strava, Garmin, Apple Watch, or any source writing HR to HealthKit. Ring card in Activity tab with 8-week trend. Weekly target auto-adjusts to your fitness level. Find your own range with the free Zone 2 heart rate calculator.
Surfaces your injury-risk ratio inside Training Load detail. 7-day rolling load divided by 28-day rolling load (Gabbett 2016, BJSM). Four risk bands: Optimal (0.8-1.3), Caution (1.3-1.5), High Risk (>1.5 - 2-4x injury risk), and Undertrained (<0.8). Helps you ramp training load without over-reaching.
A sixth composite health score (0-100) measuring cumulative multi-system physiological stress. Draws from HRV suppression, sleep debt, training form (TSB), blood pressure, blood glucose, and wrist temperature deviation. Higher score = more burden. Inverted labels: Low Burden, Moderate, Elevated, High Burden. Scientific basis: McEwen 1998.
A weekly behavioral adherence check across five longevity pillars: Zone 2 cardio, strength training (2-3x/week), sleep quality, stress & HRV management, and metabolic health. Each pillar shows your score and actual data. An overall 0-100 weekly score with an animated hero ring. Tap the Longevity composite score to reach it. Science: Myers 2002 NEJM, Kraschnewski 2016.
Reads menstrual flow from Apple Health and derives your current cycle phase (Menstrual, Follicular, Ovulatory, Luteal) from your personal history - not a generic 28-day estimate. The primary entry point is a dedicated Cycle Phase card in the Recovery tab, with a secondary badge inside HRV detail when cycle context explains a lower HRV reading. If Apple Health has menstrual flow data but there is not enough recent history for confident phase inference, Body Vitals still surfaces the feature with a graceful fallback state instead of hiding it. Data-driven gate: only activates when cycle data exists in HealthKit.
A conversational AI health coach running entirely on your iPhone using Apple Foundation Models (iOS 26). Ask anything in plain language - "should I train hard today?", "why is my HRV low?" - and get a grounded, data-backed answer from your actual HealthKit snapshot. No account, and your health data never leaves your device. Access via the Neural card in the Health tab. Neural answers in your language wherever Apple Intelligence is available for your language and region - 14 of the app's 21 languages (English, German, Spanish, French, Italian, Japanese, Korean, Dutch, Portuguese, Swedish, Turkish, Vietnamese, Simplified and Traditional Chinese); in the others, and where Apple Intelligence is not offered, the app shows its translated coaching text and says so.
Track your estimated biological age over 3, 6, or 12 months with a trend chart, calendar age reference line, and a personal-best crown. A negative-slope insight surfaces automatically when your trend is heading in the right direction.
Every composite health score - Longevity, Cardiovascular, Metabolic, Circadian, Mobility, and Allostatic Load - now shows an 8-week trend chart with a hero trend arrow so you can see whether you are improving over time at a glance. Allostatic Load arrow is correctly inverted.
A flame badge tracks consecutive days with a readiness score of 70 or above. Tap for a detail view with a 12-week bar chart, a 30-day heatmap, and milestone push notifications when you hit new streak records.
A live arc on the Today tab counts down to your next peak cognitive window, peak physical window, or wind-down window, updating every minute based on your personal chronotype. Tap to open your full Chronotype detail view.
A binary GO or HOLD recommendation synthesizes HRV vs your personal baseline, training stress balance (TSB), sleep debt, and readiness score into one clear signal before a session. A detail view shows the per-factor breakdown and a 14-day decision history.
An ambient card on the Today tab shows your HRV and biological age from the same date last year, surfacing year-over-year improvement without any manual effort. Appears automatically after 300+ daily snapshots are collected.
Whoop-style cardiovascular load score on the Activity tab. Logarithmic saturation curve over weighted HR-zone-minutes with Light / Moderate / High / All Out bands and a per-zone contribution breakdown in the detail view.
Oura-inspired 0-100 stress score on the Recovery tab with up to 5 signed driver contributions: HRV suppression, RHR elevation, sleep debt, training fatigue, and noise - offset by mindful minutes and daylight exposure.
Dynamic sleep need that adapts to your recent debt and yesterday's strain. Shows sleep efficiency as a percentage of personalized nightly need rather than a fixed 8-hour target.
Early-warning 0-100 score on the Today tab fusing wrist temperature deviation, RHR rise, HRV suppression, and SpO2 dip. Four bands: Low / Watch / Elevated / High. An early nudge, not a diagnosis.
Cardiovascular-only age estimate on the Health tab using VO2 Max (35%), Resting HR (20%), HRV (20%), Blood Pressure (15%), and Walking HR (10%). Normalized so partial-data results are never penalized.
21-day rolling resilience score on the Recovery tab: 60% mean readiness + 25% sleep adequacy + 15% green-day consistency. Five bands from Limited to Exceptional. Requires 7+ days of history.
Forward-looking VO2 Max forecast on the Activity tab driven by your average weekly Zone 2 volume. Low / Medium / High confidence levels with age-normed ceiling headroom so the target is always realistic.
60-day HRR-1 trend with personal best, slow-vs-you flag (1 standard deviation below your mean), and dedicated detail view with threshold band display and training context.
ATP III metabolic-syndrome marker flagging on the Health tab: fasting glucose, waist circumference, BMI, blood pressure, and body fat. Surface hidden metabolic risk before it becomes a clinical concern.
30-day scatter plot on the Activity tab mapping your daily Readiness against Day Strain. Four coaching quadrants - Productive, Maintaining, Detraining, Overreaching - with today's dot highlighted. Know exactly where your training is taking you.
Dedicated detail views for every workout: 5-zone heart rate breakdown, 5-zone pace breakdown for runs, and per-mile/km lap splits with a pace bar chart. Understand not just that you trained, but how you trained.
Biological chronotype detection using the MCTQ MSFsc formula (Roenneberg 2003), Social Jet Lag severity, Circadian Alignment Score (0-100), and optimal performance windows for focus, physical effort, and wind-down.
Guided breathing sessions on the Health tab that use real-time HRV feedback to optimize session coherence. Resonance frequency breathing at 5-6 breaths per minute activates the baroreflex and raises HRV acutely.
Export a comprehensive US-Letter PDF covering readiness, composite scores, recovery, sleep architecture, cardiovascular vitals, activity, personal records, cross-metric correlations, longitudinal trends, and a methodology section. One tap from the export toolbar.
A 0-100 composite readiness battery on the Recovery tab combining HRV (28%), sleep (22%), training form (20%), daylight (15%), and noise exposure (15%), then capped when early illness signals are firing - wrist temperature, breathing rate, or resting heart rate drifting from your baseline - so the battery cannot read Charged on a day your body is fighting something. Five bands - Full, Charged, Moderate, Low, Critical - with per-factor breakdown and a shareable card.
Gamified multi-streak grid on the Activity tab tracking Readiness, Steps Goal, Sleep Goal, Zone 2 (weekly), and Exercise. Flame badges, milestone crowns at 3/7/14/30/60/100 days, and a shareable export card.
What actually moves your numbers - measured on you. Compares your own days against each other and reports real effects with sample sizes, like "Days over 10,500 steps: +8% next-morning HRV (42 days)". Only statistically meaningful findings appear - never generic advice - and everything is computed on-device.
Your body as a living weather world. Clear golden skies when you are recovered, cloud banks as stress builds, storm cells and lightning when illness signals rise, ocean tides that swell with training strain - and tomorrow's outlook rolling in over the horizon as a weather front. Day and night on the planet track your actual clock.
A living digital twin of your body on the Today tab. It beats at your actual heart rate, breathes at your respiratory rate, glows with your recovery color, churns when strain and stress run high, and clouds over when illness risk rises. Hold your thumb on it to feel your own heartbeat. Your key vitals orbit the core - tap any one to dive deeper.
A real sky for your real day. The sun follows actual astronomy for your location - true sunrise and sunset, golden hours, seasonal day length, and tonight's real moon phase. Your Focus, Body, and Wind-down windows sit below with live countdowns. Drag to scrub time across the whole day.
A touch playground driven by your body, on the Health tab. Four worlds - Silk, Pulse, Breath, and Storm Glass - shaped by your readiness, live heart rate, HRV, and stress. Flick to send a shockwave through the field, and feel your own heartbeat as haptics in Pulse.
Your medications from Apple Health as a living display case - each one floats as a glowing capsule tinted by your consistency, with an adherence ring, a 30-day taken / skipped / missed dose ribbon, a dial of your actual dose times, streaks, and miss patterns. Alongside each med, its measured association with next-morning HRV, resting heart rate, and readiness - real sample sizes, honest "no clear effect" verdicts. Observed associations, never medical advice; computed entirely on-device. For optional over-the-counter supplements only, a one-tap Experiment Lab trial fills in from the doses you log - it is never offered for prescription medication.
Stop guessing whether magnesium helps you sleep. Run a structured 2-4 week n-of-1 experiment: mark days by hand, follow a balanced plan of habit and off days, or let days fill in automatically from Echo tags and data already in Apple Health. Evidence builds from Early to Building to Consistent, with effect sizes and warnings when something else could explain the result. Mark a day from Siri or Control Center, and follow progress with a small Experiment widget that never shows the habit name. Associations observed in your own data, not proof and not medical advice.
Tag your day in one tap - sauna, late caffeine, alcohol, a hard workout and 30+ more - and the next morning see how it echoed in your HRV, resting heart rate, sleep and readiness, next to what research generally finds. Tag today or any of the last 6 days, add tags Apple Health suggests with a tap, and after a few weeks Your patterns shows how your mornings tend to differ after each tag. Observed in your own data, not proof; computed entirely on-device.
"Hey Siri, am I ready to train?" Body Vitals speaks your readiness score and today's coach verdict via Siri, the Shortcuts app, the Action Button, and a Control Center button - straight from your last sync, no app launch needed. You can also mark today as a habit day in a running experiment. The spoken phrases work in 17 of the app's 21 languages, including Vietnamese since 4.1.6, and Siri replies in your app language.
Combines your chronotype, sleep debt, and tomorrow's planned workout intensity to compute a personalized target bedtime and wake time - with a predicted next-day readiness score if you follow the prescription.
Compares pre/post-workout HRV across your last 14 sessions to score how well your body is absorbing training. Three bands: Adapted, Absorbing, Maladapted. Spot overreaching before it becomes overtraining.
Analyzes your low-readiness days to identify which metrics consistently appear in a warning zone 1-2 days in advance. Your personal early-warning system built from your own history. Requires 21+ days of data.
Pearson-r correlation across 9 nutrients - calories, carbs, total fat, fiber, water, caffeine, protein, sugar, and sodium - and next-morning HRV. Discover which nutritional habits are silently lifting or dragging your recovery. Requires nutrition logging in Apple Health.
Reads the drinks you log in Apple Health and shows their personalized cost to your next-day HRV, resting heart rate, readiness, and sleep - e.g. "each drink is linked to about X ms lower morning HRV." Includes a "last night" note and an honest accuracy caveat: unlogged days count as alcohol-free.
A unified reverse-chronological feed of anomalies, personal records, and daily readiness entries. Filter by All, Anomalies, PRs, or Readiness. Free tier sees the last 7 days; Pro sees the full history.
One-tap five-emoji strip on the Today tab (Drained / Low / Decent / Strong / Fired Up). Free for all users. Pro unlocks a Pearson-r correlation insight after 7+ days showing how your subjective energy tracks your readiness score.
A single authoritative training position - REST, RECOVER, STEADY, TRAIN, or PUSH - computed each morning from readiness and HRV-vs-baseline. Every widget note and Neural Coach response stays consistent with this verdict all day.
Medium home screen widget showing both Heart Age and Biological Age with delta-vs-calendar arrows and per-factor cardio marker dots (VO2, RHR, HRV, BP, Walking HR colored green/amber/red) directly on your home screen.
Set a personal daily step target in Settings (1,000 to 50,000 steps). All step progress cards and widgets update instantly. No more being judged against a one-size-fits-all 10,000 step default.
Body Vitals is now fully localized in 21 languages: English, German, Spanish, French, Italian, Japanese, Romanian, Arabic, Greek, Simplified Chinese, Traditional Chinese, Swedish, Korean, Turkish, Polish, Vietnamese, Russian, Indonesian, Dutch, Thai, and Portuguese. Every screen, card, tooltip, and widget string is translated - no English fallback text. Since 4.1.6 the daily coaching note, detail-screen insight text, Neural's messages and every Siri shortcut follow the app language too.
HEALTH METRICS
PRIVACY-FIRST ARCHITECTURE
No sign-up, no email, no password. Open the app and go. Your identity stays yours.
LOVED BY USERS
A new, innovative and high quality application. Highly recommended!
by mariaK · Greece
This app has a lot to offer, I keep getting over the features with excitement
by Alie G 15 · Spain
It is a fantastic app!!! I highly recommend it!!!
by elandi84 · Germany
HOW IT COMPARES
Yes - if you already own an Apple Watch or iPhone, Body Vitals delivers the same core recovery intelligence without extra hardware. It reads HRV, sleep stages, resting heart rate, SpO2, and training load from Apple Health and turns them into a daily Readiness Score, recovery forecast, and training guidance.
Unlike hardware trackers that require an ongoing membership to see your own data, Body Vitals has free core features, and Pro is available as a subscription or a one-time lifetime purchase - the subscription is optional. Every calculation runs on-device: your health data is never uploaded to any cloud.
Uses the iPhone and Apple Watch you already own. Nothing extra to buy or wear.
Free core features. Pro via optional subscription or a one-time lifetime purchase.
Health data stays on-device. No account - only anonymous crash and performance reports.
Supported - one Pro purchase covers up to 6 family members via Apple Family Sharing.
FAQ
Body Vitals: Health Widgets is a widget-first health dashboard for iPhone. It turns 30+ Apple Health metrics - HRV, sleep, resting heart rate, SpO2, VO2 Max, training load and more - into a daily Readiness Score and live home screen, lock screen, and Apple Watch widgets.
The Readiness Score (0–100) combines HRV, sleep quality, resting heart rate, blood oxygen, and training load, compared with your personal 7-night baseline (weights adapt over about 90 days of data). Early illness signals - wrist temperature, breathing rate, or resting heart rate drifting from your baseline - can then pull the score down, and your daily energy check-in nudges it either way. The app shows that arithmetic on the Readiness screen, so you can always see why the number is what it is. It adapts to you rather than using generic population thresholds.
An Apple Watch is recommended for the richest data (HRV, sleep stages, SpO2), but Body Vitals works with any device or app that writes to Apple Health.
For most people, yes. It provides readiness, recovery, HRV, sleep, and training-load tracking using your own Apple Watch or iPhone - with free core features and an optional Pro upgrade that includes a one-time lifetime option, so no subscription is required.
Body Vitals runs on iPhone with iOS 26.0 or later, including iPhone Duo (iPhone only, not iPad). Pro includes the app and complications for Apple Watch. The app is localized in 21 languages.
No. Body Vitals reads Apple Health data on-device and never uploads it. AI coaching runs with on-device intelligence - no third-party AI services and no account. Only anonymous crash and performance reports leave the device.
The core app is free forever. Pro unlocks advanced metrics, the app for Apple Watch, and AI coaching via a weekly or yearly subscription or a one-time lifetime purchase - the lifetime plan is currently 60% off with offer code OFF60 on the App Store.
Yes. Body Vitals supports Apple Family Sharing - one Pro purchase can be shared with up to 6 family members, each with their own private on-device data.
The app itself is translated into 21 languages. The daily coaching note, insight text and Siri shortcuts appear in your app language. Neural, the on-device AI chat, answers in your language wherever Apple Intelligence is available for your language and region - 14 of the 21 languages (English, German, Spanish, French, Italian, Japanese, Korean, Dutch, Portuguese, Swedish, Turkish, Vietnamese, Simplified and Traditional Chinese). In Arabic, Greek, Indonesian, Polish, Romanian, Russian and Thai, and wherever Apple does not offer Apple Intelligence (for example mainland China), the app shows its translated coaching text and tells you Neural is not available.
That metric has no data in Apple Health yet. Grant Health permissions, wear your Apple Watch overnight for sleep and HRV, and make sure your other health apps write to Apple Health.
RESEARCH
Readiness app blank on Apple Watch Series 12 or Ultra 4? Apple's four setup checks, the 7-night wait, where the score shows and what to do on older watches.
What does your Apple Watch HRV number mean? SDNN vs RMSSD, why one reading misleads, what counts as normal for your age, and how to use a 7-day baseline.
Does sleeping in on weekends repay sleep debt? What lab studies and a 13-year cohort found on short weeknights, recovery sleep and how much adults need.
MORE APPS
Counts reps automatically with your iPhone camera. On-device AI, free widgets, no sign-up.
Outfit, grooming, skin, and aura rated across 19 dimensions. Photos never leave your iPhone.
Privacy-first iOS apps built around on-device processing.
Free includes core widgets, readiness, multi-period trends with trend summaries, weekly and monthly digest context, goal streaks, export and share (CSV and summary text) from metric detail, anomaly timeline (grouped by severity with clear-all and swipe to delete), Weekly Pattern heatmap on the dashboard, and Matte Black. Pro unlocks Apple Watch complications + watch app, large widgets (Health Command Center, Weekly Pattern on the home screen), Training Load medium widget, Training Load and Form (CTL, ATL, TSB), Zone 2 Training Tracker, Acute:Chronic Workload Ratio, 6 Composite Health Scores (inc. Allostatic Load), Longevity Habit Scorecard, Menstrual Cycle Phase Intelligence, Neural AI Health Coach, Strength Training Load, Biological Age, Biological Age Progress Chart, Composite Score Trend History, Personal Records (365-day), Readiness Streak (Green Streak), Circadian Countdown Card, Pre-Workout Go/Hold Signal, On This Day Year-Over-Year, Chronotype and Circadian Alignment, Breathing Trainer, StandBy Readiness Dial, Recovery Forecast, Readiness Radar, Daily Capacity, Focus Readiness, Activity Horizon, Sleep Debt, Morning Briefing notifications, Workout Debrief, full AI coaching, per-metric AI insights, Custom Dashboard (50+ metric slots), and all nine additional HUD themes (10 HUD themes total; Matte Black is free). New customers choose a weekly or yearly subscription or a one-time lifetime purchase; anyone who already bought the original lifetime Pro keeps full access forever.
COMPARE
Whoop's membership renews forever. Six iPhone alternatives compared on 5-year cost.
Hardware up front plus an annual membership - or an app reading the watch you own.
Athlytic, Bevel, Gentler Streak and Body Vitals on scoring, pricing and fit.
Apple Health ships no home-screen widget. What fills the gap.
Readiness widgets and a lifetime option vs Recovery and Exertion targets. Features, iOS and price side by side.
Apple Health-only readiness with no account vs an all-in-one hub with nutrition, strength and more wearables.
A readiness dashboard with training-load metrics vs an activity coach built around streaks and rest.
5,613 App Store reviews of 11 recovery and HRV apps, sorted into complaint categories with published rules and a CSV download.
One- to two-sentence definitions of the metrics behind readiness, each linked to a free tool.
Total cost of ownership over 1–10 years. Hardware plus subscription.
See how HRV, sleep and resting heart rate combine into one 0–100 score.
Enter your age to get your Zone 2 bpm range with the Tanaka formula.
Calculate your ACWR from 7-day and 28-day training load, with the 0.80–1.30 sweet spot.
Average SDNN and RMSSD by age and sex from a 1,906-person study - the context for your Apple Watch HRV.
CDC percentiles for children and adults, plus the 60–100 bpm adult range.
Check your model against Apple's list: Readiness is on Series 12 and Ultra 4 only, even with watchOS 27.
Calculators, checklists and quizzes. No sign-up, nothing stored.
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