Recovery is a 0 to 100 estimate of how ready you are to train today. Titan builds it from your heart rate variability and resting heart rate, compared with your own history, and falls back to a simpler formula during your first weeks.
01The two inputs
Recovery uses one HRV value and one resting heart rate value per day. By default, the HRV value comes from the first of these that has data. First is a Mindfulness session recorded before noon. Next is the average HRV during your night's sleep. Last is the average of all HRV from the past 24 hours. To use the all-day average instead, turn off Prioritize Sleep or Mindfulness HRV at Settings > Recovery & Sleep > Recovery Preferences. Settings is reached from the avatar on Today, then You > Settings. Recovery settings covers each option.
Resting heart rate is today's value from Apple Health. If today has none yet, Titan uses your average over the last 3 days, then the last 7.
02How today compares with your baseline
Your baseline is the median of your daily HRV and daily resting heart rate across your Recovery baseline window. You pick 7, 30, or 60 days during onboarding. The default is 60. See personal baselines for how each window behaves.
Titan scores five signals.
| Signal | What it measures | Weight |
|---|---|---|
| HRV vs baseline | Distance from the baseline median, in median absolute deviations | +1.0 |
| Resting HR vs baseline | Distance from the baseline median, in median absolute deviations | −0.7 |
| HRV change this week | Today's HRV minus the 7-day median, in ms | +0.5 |
| Resting HR change this week | Today's resting HR minus the 7-day median, in bpm | −0.3 |
| HRV variability | Coefficient of variation of daily HRV | −0.4 |
Median absolute deviation is your normal day-to-day spread, so a 5 ms rise counts for more when your HRV rarely moves. For today's score, variability is measured across your baseline window. For past days, it is measured across the last 30 days.
Titan adds the weighted signals and passes the total through a logistic curve, which returns a value between 0 and 1. It then places that value against your last 60 Recovery calculations. Your 10th percentile maps to 0 and your 90th percentile maps to 100. A score of 100 means today sits in your own top tenth.
03The 7-day minimum and the fallback
The full model runs only when the baseline window holds at least 7 days of both HRV and resting heart rate, with readings on at least 60% of its days. A 7-day window needs all 7 days, a 30-day window needs 18, and a 60-day window needs 36.
Until then, Titan shows a rough fallback built from raw values alone. The HRV part is your HRV in ms, capped at 100. The resting heart rate part starts at 100 and drops 2 points for each beat above 40 bpm. The score is the average of the two. HRV of 50 ms and resting heart rate of 55 bpm give 50 and 70, so the fallback reads 60. Expect the number to shift when the full model takes over.
If you have no HRV or no resting heart rate for the day, Recovery shows as unavailable. Wear your watch to sleep so both readings exist each morning. Recovery missing or looks wrong walks through the other causes.
04Recovery bands
The detail screen labels your score with a band and shows its coaching text.
| Band | Score | Coaching text in the app |
|---|---|---|
| Low | 0 to 39 | "Your recovery is low today. Consider reducing intensity, prioritizing sleep, and focusing on easy aerobic work." |
| Moderate | 40 to 74 | "Your recovery is moderate. You can train, but keep an eye on intensity and make sure you support recovery with sleep and nutrition." |
| High | 75 to 100 | "Your recovery is high. This is a good day for quality training if it aligns with your plan." |
05The Recovery detail screen
Tap the Recovery card on Today to open it. The top shows your score in a ring, the band label, and the time your sleep ended. With no score yet, the screen reads "Recovery will appear once there is enough history to establish your baselines."
The "What shapes your score" section has one row for heart rate variability and one for resting heart rate. Each row shows today's value, your baseline, and the difference in ms or bpm. Tap a row to see the baseline window length, the percent change from baseline, and a daily chart of that input. The rows show which way each input moved. The app notes they are not exact contributions to the score.
The "Recovery history" section has a 7 Days, 30 Days, and 60 Days picker, the average for the selected period, and a daily bar chart. Tap a bar to see that day's score, band, HRV, and resting heart rate. A line below compares your last 7 days with the 7 before, once each week has 4 scored days.
Titan calculates up to 60 days of past Recovery when Today refreshes. Past days use the full model only, so a day without both HRV and resting heart rate stays blank. History also needs HRV on at least 18 of the last 30 days before any bars appear.
