Recovery is a 0 to 100 score for how ready your body is to train today. It scores the night you just slept, the main sleep that ended this morning, by comparing two overnight readings with your own recent nights. The same night always gets the same score, however often you open Titan.
012 recovery contributors
Titan reads two measurements from the night. Both come from one device, and Titan prefers the device that recorded your sleep.
Overnight HRV is your heart rate variability across the main sleep session, in milliseconds. Titan takes every HRV reading inside that sleep and combines them into one geometric mean, which keeps a single unusually high reading from dominating the night. Higher HRV than usual raises the score.
Sleeping heart rate is the lowest 30-minute average of your heart rate during that sleep, in beats per minute. On a night with too few heart rate readings for a 30-minute average, Titan uses the 10th percentile of the readings instead. A lower sleeping heart rate than usual raises the score.
Mindfulness sessions have no special role. An HRV reading taken during a session inside the overnight window counts as one reading among the rest. No setting changes which HRV reading counts.
02Recovery bands
The word under the ring on the Recovery screen names the band your score falls in.
| Band | Score |
|---|---|
| Low | 0 to 39 |
| Moderate | 40 to 74 |
| High | 75 to 100 |
A night where both readings sit at your baseline scores 56, in the Moderate band. The Recovery settings article covers the few settings that change the inputs.
03The Recovery screen
Tap the Recovery card on Today to open the Recovery screen. The ring shows your score and the band, such as "High recovery". Below it, a line reads "Sleep ended at" with the time your scored sleep ended. For an estimated score, that line reads "Estimated" followed by the reason, as described below.
What shapes your score
This section has an Overnight HRV row and a Sleeping heart rate row. Each row shows last night's value, your Recovery baseline, and the difference in ms or bpm. Tap a row to see the baseline window, the percent change from baseline, and a daily chart of that reading over recent nights. The rows show which way each reading pulled. The app notes that these comparisons are not exact contributions to the score.
A row reads "No data" when Health has no reading for that night, "Not enough nights for a baseline" before your baseline exists, and "No comparison" when either value is missing.
Recovery history
The history has a 7 Days, 30 Days, and 60 Days picker, the average score for the period you pick, and a daily bar chart. Tap a bar to see that day's score, band, overnight HRV, and sleeping heart rate.
Under the chart, a line compares the average of your last 7 days with the 7 days before, as a percent of the earlier week. It appears once each of those weeks has at least 4 scored days.
The trend table below compares your 7-day rolling average today with the same average 3, 7, 14, 30, and 90 days earlier. Changes are in score points. A row reads "Needs 97 days", or the count for its period, when your history is shorter than the period plus 7 days. It reads "4 days missing", or another count, when gaps leave either average with fewer than 4 scores.
04Estimated scores
When last night is incomplete, Titan still gives a score and marks it Estimated. The line under the ring names the reason.
| Reason | What Titan does |
|---|---|
| Partial night | Health has HRV and heart rate between 10 PM and 10 AM but no sleep session. Titan scores those readings. With less than 6 hours of heart rate in that window, the score moves toward your usual score in proportion to the missing time. |
| No HRV recorded overnight | Titan carries HRV forward from your last 7 measured nights, weighting recent nights more. Each night since the last measured one moves the carried value 30% of the way back to your baseline. It then scores that HRV with the night's heart rate. |
| No sleep recorded | Titan follows your recent measured scores and moves toward your usual score for each night you miss. It needs at least 7 measured scores in the last 30 nights. |
| No heart rate recorded overnight | A sleep came from a source without heart rate, so the score follows your recent measured scores. |
With no sleep recorded, your first HRV reading after waking and your resting heart rate before 10 AM can each move the estimate an eighth of the way toward what they show, up to a quarter together.
05When a score becomes final
A night's score belongs to the day you woke up. Until noon that day, a late watch sync can update it. From noon on the score stays the same, even if more readings arrive later.
The Apple Watch app shows the Recovery score synced from your iPhone.
06How the score is calculated
Your baseline is the median of your measured nights before the scored night, within the Recovery window. The window is 60 nights by default. A measured night has both overnight HRV and a sleeping heart rate. Personal baselines covers how much history the baseline needs.
Titan measures how far last night sits from each baseline in your usual night-to-night steps. The step is 1.4826 times the median absolute deviation of your baseline nights, with a small floor so a run of identical nights cannot shrink it to zero. Each distance, called a z-score, is capped at 3 steps in either direction so one broken reading cannot pin the score.
The score is 100 times a logistic curve of 0.25 + 1.5 × zHRV − 0.75 × zHR, rounded to a whole number. zHRV is the HRV distance and zHR is the sleeping heart rate distance. Sleeping heart rate counts about half as much as HRV.
| Night | Score |
|---|---|
| Both readings at baseline | 56 |
| HRV one usual step above baseline | 85 |
| HRV one usual step below baseline | 22 |
| Sleeping heart rate one step above only | 38 |
Each night is scored against the nights before it, so a new night never changes an earlier night's score. If your Recovery score is missing or looks off, see Recovery missing or looks wrong.
