RecoveryIQ turns your Apple Watch biometrics into a precision daily readiness score and a muscle-by-muscle recovery map. The ultimate OS for your body.
Overtraining hides in plain sight. RecoveryIQ tracks your ACWR and overnight biometrics to tell you exactly how hard to push — before you step foot in the gym.
HRV, RHR, and Sleep fused into a single 0–100 score. Ready before you open the app — synced automatically in the background via HealthKit.
Compares your 7-day acute load against your 28-day chronic baseline. Stay in the 0.8–1.3 sweet spot. Get warned before overtraining catches you.
Free to download. No account. No cloud. Your health data lives in an encrypted local database on your iPhone — and nowhere else.
SpO2, Respiratory Rate, and Wrist Temperature fine-tune your score. A rising temp or elevated breathing rate suppresses readiness — catching illness before you feel it.
90-day trend charts for HRV, RHR, Sleep, SpO2, Respiratory Rate, Steps, and Calories. See the full picture of your physiology over time.
Log a top set and get your estimated 1-Rep Max via the Epley formula. Track strength trends week-over-week. 🏆 PR badges when you hit a new peak.
The Recovery Map was rebuilt from scratch as a rotatable 3D figure. Drag to spin it, tap any of 18 muscle groups, and read a continuous fatigue-to-ready spectrum instead of a handful of fixed colors. Chest at 39%? Skip pressing. Calves at 100%? Crush them.
Tap your readiness score and see the full path: Base score, every signal's weighted contribution in points, and which modifiers are active. No more wondering why your score moved.
Log strength, cardio, or hybrid sessions directly in the app, or enrich your Apple Watch sessions with muscle groups and RPE. Cycling, rowing, swimming, climbing, and hiking now also contribute light muscle fatigue on top of cardio load. RecoveryIQ calculates your estimated 1RM using the Epley formula and tracks your strength curve week over week.
From your morning readiness score to 90-day biometric trends — everything in one place.
"Finally an app that understands DOMS. I don't need an app to tell me to rest totally just because my chest is fried. It lets me know my legs are primed."
"The ACWR tracking is a game changer. It caught my overtraining risk two days before I felt it. Saved my prep."
"No subscriptions, no cloud syncing my health data, just raw precision on my phone. The Apple Health integration is flawless."
RecoveryIQ is coming to Android — and with it, we're expanding support to a much wider range of devices and health apps, including Samsung Galaxy Watch, Garmin, Fitbit, Huawei Health, and more. Whether you're on iOS or Android, RecoveryIQ will meet you where your data already lives.
Platform support
No. RecoveryIQ is completely free to download and use. No subscriptions, no hidden fees, no in-app purchases.
An Apple Watch is strongly recommended for automatic HRV, RHR, and Sleep capture. Without one, you can still get a readiness score by manually entering sleep hours and resting heart rate — the app calculates at reduced confidence and upgrades automatically once Watch data arrives.
100%. No account, no cloud, no servers. Everything is stored in an encrypted local database on your iPhone. We have no way to access your data — because we never receive it.
RecoveryIQ gives you scores from day one, but builds your personal HRV and RHR baseline over 30 days — comparing you to you, not population averages. The more consistently you wear your Watch to sleep, the faster it calibrates.
Yes. Tap the + button on the History tab to log a manual workout — select your muscle groups, set RPE, rate how the session felt, and optionally log a top set for PR tracking. The full muscle recovery map works with manual entries.
We're actively working on it. Android support will bring the same precision recovery intelligence to a wider range of devices including Samsung Galaxy Watch, Garmin, Fitbit, and Huawei Health. Stay tuned.
In v2.2.0 the Recovery Map was rebuilt as a rotatable 3D figure with exact per-muscle anatomy. It shows a continuous fatigue-to-ready spectrum instead of a handful of fixed colors, plus a "Learning" state for muscles without enough data yet — no muscle is ever falsely shown as fully recovered.
Yes — cycling, rowing, swimming, climbing, and hiking now contribute a light, activity-specific muscle DOMS on top of their systemic cardio fatigue (e.g. cycling leans on quads and calves). Pure cardio like running still trains no individual muscle group, and your ACWR training-load number is unaffected either way.
Join the athletes who've stopped guessing and started dominating.