Each section below covers one Today card in screen order. It gives the scale, the Apple Health data behind the number, and the setting that changes it.
Settings is reached from the avatar on Today, then the gear on You.
01Titan Age
Titan Age is an age in years that you compare with your actual age. It describes the last completed week, Monday through Sunday. The model combines 11 weekly signals. Those signals are sleep duration, sleep consistency, weekly steps, stand hours, strength training minutes, Zone 2 minutes, Zone 4 and 5 minutes, resting heart rate, two-minute heart rate recovery, VO2 max, and lean mass index. Once a signal has 6 recorded weeks, a missing week takes your median from the previous 26 weeks.
Titan needs your date of birth from Apple Health. If no estimate appears, check that field first. See Titan Age.
02Recovery
Recovery runs from 0 to 100 and scores the night you just slept. It compares your overnight HRV and sleeping heart rate with your measured nights over the last 60 nights by default. Higher HRV and a lower sleeping heart rate than usual raise the score. A night at both baselines scores 56.
Use RMSSD for HRV, at Settings > Recovery & Sleep, switches the HRV method from SDNN to RMSSD. Sleep Tracker on the same screen picks the device whose sleep Recovery scores. No setting changes which HRV reading counts. See Recovery score and Recovery settings.
03Sleep
Sleep runs from 0 to 100. Three parts of the night make up the score. Time asleep against your sleep goal carries 44%, restorative sleep, which is Deep plus REM, carries 35%, and time awake in bed carries 21%.
Your sleep goal defaults to 8 hours. Change it from 4 to 12 hours in half-hour steps. Tap your profile card on You and find Sleep Goal under Daily Targets. Pick the device that supplies your sleep in Settings > Recovery & Sleep > Sleep Tracker. See Sleep score and sleep source.
04Exertion
Exertion runs from 0 to 10 and measures the effort you accumulate across the day. Workout minutes count by heart rate zone, and steps add up to 1.2 points. A workout without heart rate counts by its length and type. The ring on Today marks your target range.
Your Training Goal sets the base range. Tap the Your Training card on You, then Training Goal.
| Training Goal | Target range |
|---|---|
| Peak Training | 7.0 to 9.0 |
| Building (default) | 5.5 to 7.5 |
| Maintaining | 4.0 to 6.0 |
| Tapering | 2.5 to 4.5 |
| Injured or Resting | 0 to 2.0 |
Today's Recovery and your recent Exertion also move the range. See Exertion score and Exertion target.
05Net Energy
Net Energy is consumed energy minus burned energy. Burned energy is active energy plus resting energy from Apple Health. Consumed energy comes from food entries that another app writes to Apple Health. Switch between calories and kilojoules at Settings > App Preferences > Units > Use Kilojoules. See Net Energy.
06Steps
The Steps card shows today's count against your daily goal. The goal defaults to 10,000 steps. Set it from 1,000 to 30,000 in steps of 500 under Daily Targets on your profile. A day with no recorded steps shows as unavailable. See Steps.
07Vitals
Four tiles show HRV in milliseconds, resting heart rate in bpm, respiratory rate in breaths per minute, and blood oxygen as a percentage. Each tile marks your latest reading against your usual range from the last 30 days. Tap a tile to open Vitals, which plots each vital against your median for the period, with a band for the middle 60% of your daily values. Blood oxygen uses a fixed Normal 95 to 100% band instead. Choose 7 Days, 30 Days, 60 Days or 6 Months on the Vitals screen. The default is 30 Days. That period does not change Recovery. See Vitals.
08Stress
Stress runs from 0 to 100. It compares the heart rate in each 5 minutes of your waking day with your usual resting heart rate, and the HRV in that stretch with your usual HRV when your watch recorded one. The day score is the average of your waking time since midnight, with workouts left out. Your usual values are medians over a fixed 60 days, and no setting changes them. A gap in the chart means Titan had no heart rate reading for that stretch. It does not mean zero stress. See Stress score.
09Battery
Battery is an energy level from 5 to 100. Sleep charges it at 6.25 points an hour at your usual heart rate and HRV, and waking time drains it, faster under stress and in workouts. Each day starts where the day before ended. Battery has no settings of its own. See Battery.
10Heart rate zones
The zones card shows the time your workouts spent in each of five zones today. Each zone starts at a share of your maximum heart rate. Zone 1 starts at 53%, Zone 2 at 74%, Zone 3 at 81%, Zone 4 at 87%, and Zone 5 at 93%. Titan sets your maximum as the higher of your 30-day observed maximum and 220 minus your age. Resting heart rate plays no part.
To enter your own maximum, tap the Your Training card on You and turn on Use Custom Max Heart Rate under Heart Rate. The custom value can be 80 to 240 bpm. Heart Rate Zones on the same screen shows and edits the zone boundaries. Zone time feeds both Exertion and Titan Age. See heart rate zones.
