Recovery and Stress tell you how hard to push on a given day. Recovery describes the night you just slept. Stress describes your waking hours so far.
01Read the two scores together
Both scores run from 0 to 100 and compare your heart rate and HRV with your own baselines. Higher Recovery means you are more ready to train. Higher Stress means more estimated strain. The math lives in the Recovery score and the Stress score.
Open either score from its card on Today. The Recovery screen lists your Overnight HRV and Sleeping heart rate next to their baselines, with the difference in ms and bpm. Check these rows first when the score surprises you. They show which reading moved away from your normal.
02What to do at each Recovery band
The calendar on Today opens from the calendar button at the top right. Its key describes each Recovery band.
| Band | Score | Guidance in the calendar key |
|---|---|---|
| Low | 0 to 39 | Favor easy work, sleep and nutrition. |
| Moderate | 40 to 74 | Train, but keep an eye on intensity. |
| High | 75 to 100 | Ready for quality training. |
One low morning tells you less than a week of them. When each of the last two weeks has at least 4 scored days, Recovery history shows the percent change in your 7-day average against the prior 7 days. The trend table below it compares your 7-day average with 3 to 90 days earlier. A falling weekly average is the cue to hold back on load and look at your sleep.
An Estimated score follows your recent measured nights more than last night's data. Give it less weight than a measured score when you plan a hard session.
03Reading Stress through the day
Stress levels are Low from 0 to 25, Moderate from 26 to 50, Elevated from 51 to 75, and High from 76 to 100. The day chart plots each 5 minutes from last night's bedtime to now, with bands for sleep and workouts. Time at each level shows how much of your waking day sat in each level. A gap in the line means your watch recorded no heart rate for that stretch.
Walks and chores outside a workout raise your heart rate and read as stress. Workouts don't count toward the day score. A day score that stays high on a rest day deserves more attention than one that follows a long walk.
04Turn on Stress and Health alerts
Stress Alert and Health Alerts start turned off. Tap your avatar on Today, then the bell on You. Turn on Allow Notifications and accept the iOS prompt, if you didn't allow notifications during setup. The other toggles stay dimmed until Allow Notifications is on.
Stress alert
Stress Alert fires when your Stress score reaches your Stress Alert Level, default 75, adjustable from 0 to 100. Titan holds it for 30 minutes after a workout ends and sends at most one per hour. The message suggests a short recovery break and a look at your workload. Because 75 sits at the top of Elevated, set the level to 76 to hear only about High stress.
Health alert
Health Alerts compare today's HRV and resting heart rate with the 20th to 80th percentile of your previous 30 days. A value outside that range triggers a notification naming the metric and a badge on the app icon. Titan needs at least 5 days in the window and sends at most one Health alert per day. Opening Vitals from the HRV or RHR tile on Today clears the badge.
Titan checks both alerts each time Today refreshes its data. See notifications for the other alerts.
05Use Journal Insights to find what moves your scores
The Journal lets you tag what happened on a day, such as Alcohol, Late Meal, Job Stress, Travel or Meditation, and add your own tags. Tags stay on your iPhone. See the Journal.
Journal Insights compares tagged days with untagged days over a 60-day window. Choose Recovery as the target, then a metric such as Recovery Score or Stress Score. Impact is the average score on tagged days minus the average on untagged days, as a percentage of the untagged average. Titan ranks tags by the size of that impact and moves tags with fewer than 3 tagged days to a separate Low Confidence list.
The ranking shows association. A tag that shares its days with travel or a hard training block picks up their effect too. Journal Insights covers the method.
06Settings that change the scores
Use RMSSD for HRV, at Settings > Recovery & Sleep, calculates HRV from beat-to-beat data in place of Apple's SDNN. It changes Recovery, Stress and Battery, and Titan rebuilds their history on its own. Sleep Tracker on the same screen sets which device's sleep Recovery scores. Settings is reached from the avatar on Today, then the gear on You.
The Recovery baseline covers 60 nights by default. Stress always uses fixed 60-day baselines. See baselines and Recovery settings.
