RecoveryIQ

RecoveryIQ is a private, on-device recovery coach for strength training, fitness, and active lifestyles.

It uses data from Apple Health, including HRV, sleep, resting heart rate, workouts, and recent training load, to calculate a personalized daily Readiness score. Understand when your body may be ready to train, when recovery should take priority, and which muscles could limit your next session.

RECOVERY COACHING

• Daily Readiness Score: See how HRV, sleep, resting heart rate, training load, and active modifiers contribute to your score.
• Coach Briefing: Get practical daily guidance based on your recovery signals, recent workouts, training plan, and usual routine.
• Recovery Forecast: See how your readiness may change throughout the day and when training or protecting sleep may be the better choice.
• Smart Session Guidance: Find muscle groups and training options that better match your current recovery.
• Training Simulator: Explore how training today could affect your recovery outlook.

MUSCLE RECOVERY

• Interactive 3D Recovery Map: Rotate the body and inspect the recovery status of 18 tracked muscle groups.
• Muscle-Level Insights: Identify limiting muscles, estimated recovery time, recent use, training familiarity, and the impact of your latest workout.
• Realistic Training Load: Strength sessions account for supporting-muscle involvement, while cardio load can incorporate heart rate, duration, and workout energy.

WORKOUTS AND PROGRESS

• Activity-Aware Logging: Log strength, functional training, core, cardio, hybrid sports, mobility, and cooldown sessions.
• Detailed Session Tracking: Record muscles, movement patterns, equipment, RPE, session feel, notes, and top sets.
• Estimated 1RM: Automatically calculate e1RM from eligible top sets.
• Personal Records: Automatically identify new strength PRs.
• Training History: Review workouts with clear activity names, sport icons, and detailed session information.

TRENDS AND LEARNING

• Long-Term Trends: Explore 30 to 180-day charts for HRV, sleep, resting heart rate, and other recovery signals with gap-aware visualization.
• Educational Content: Learn what HRV, ACWR, DOMS, readiness, and recovery signals mean.

YOUR DATA, YOUR CONTROL

RecoveryIQ performs its calculations and stores app data locally on your iPhone.

No account is required. There is no automatic cloud sync, advertising tracking, or third-party analytics.

You can export workout history as CSV, export app data and optional health biometrics as JSON, or create a full RecoveryIQ backup. Data leaves the app only when you explicitly choose to export or save it.

REQUIREMENTS

• iPhone running iOS 17 or later
• Apple Health access
• Apple Watch recommended for richer HRV, sleep, heart rate, and workout data