Recovery needs very little setup. It scores your overnight HRV and sleeping heart rate from the main sleep session, and no setting changes which HRV reading counts. The settings below decide how HRV is measured, which device supplies your sleep and heart data, and how to rebuild your history.
Settings is reached from the avatar on Today, then the gear on You. Recovery & Sleep holds three controls. Use RMSSD for HRV, Sleep Tracker and Sleep Debt Threshold.
01Use RMSSD for HRV
Apple Watch records HRV as SDNN, and Titan uses SDNN by default. Turn on Use RMSSD for HRV at Settings > Recovery & Sleep and Titan calculates RMSSD itself from the beat-to-beat heartbeat series in Apple Health. Titan breaks the calculation at any gap in the recording so missing beats cannot inflate the value. Each series needs at least three beats.
The switch applies to every HRV figure on your iPhone, including Recovery, Stress, Battery and Vitals. It has two costs.
- Loading is slower, because Titan reads the raw heartbeat data.
- Titan needs read access to Heartbeat Series in Apple Health. Without it, Titan has no HRV to score, because it does not fall back to SDNN.
RMSSD and SDNN sit on different scales, so Titan keeps the readings for each method apart. When you switch, Titan rebuilds your Recovery history with the new method automatically, along with Stress, Sleep and Battery. You don't need to clear anything.
02Sleep Tracker
Recovery scores the main sleep session that ended this morning, and it prefers HRV and heart rate from the device that recorded that sleep. Sleep Tracker at Settings > Recovery & Sleep lists the sources that have saved sleep to Apple Health, by name, such as your Apple Watch, WHOOP or Oura. Titan uses the one you pick first and fills a night it missed from your other sources. See choosing your sleep source.
03HRV and heart rate sources
Settings > Health & Connected Apps lists each metric Titan reads, including HRV, Resting Heart Rate, Heart Rate and Sleep. Each row shows All Sources, or the source or number of sources you allowed. Open a row to pick a primary source, choose which sources Titan may use, and set how Titan handles duplicates. Reset to All Sources clears your choices for that metric.
If you limit HRV or Heart Rate to one device, a new watch stays excluded until you allow it. Data sources covers these controls.
04Sleep goal and sleep debt threshold
These change your Sleep score and sleep debt. They don't change Recovery.
The sleep goal is the duration target in your Sleep score. It defaults to 8 hours. Change it from 4 to 12 hours in half-hour steps. Tap your avatar on Today, tap your profile card on You, and find Sleep Goal under Daily Targets.
The sleep debt threshold is the nightly hours Titan uses to add up sleep debt. It defaults to 7.5 hours and runs from 5 to 12 hours in half-hour steps. Set it at Settings > Recovery & Sleep > Sleep Debt Threshold. Changing either value recalculates your sleep history.
05Rebuild Recovery history
Titan saves past scores so screens load quickly. To recalculate them from Apple Health, open Settings > Health & Connected Apps and tap Clear Recovery Cache under Targeted Clears. Titan recalculates Recovery, Sleep, Stress and Battery for the last 60 to 180 days. The span grows with the Number of Workouts setting under Training Load on the Your Training screen. See resync and history.
06The Recovery window
Your Recovery baseline covers the measured nights in the Recovery window, which is 60 nights by default. See personal baselines for how much history it needs.
