Urja: Daily Readiness

Urja turns the health data you already collect into one clear answer every morning: how recovered are you, and what should you do about it.

No subscription. No Urja account. No analytics, and no Urja server ever receives your health data. Apple Health data is processed on your iPhone and is not uploaded by Urja; if you enable Oura, your phone connects directly to Oura; PDF, CSV and feedback exports leave only when you explicitly share them.

YOUR DAILY READINESS, MADE SIMPLE Urja reads your Apple Watch — heart rate variability, resting heart rate, and sleep — and builds one recovery score. HRV and resting heart rate are compared to your own baselines instead of population averages; sleep is scored against an eight-hour reference. It prefers your overnight HRV (falling back to your latest reading when overnight isn't available) and is held steady through the day, so it doesn't swing every time your watch takes a new reading. For a score built from Apple Health, the nominal 45/30/25 HRV/RHR/sleep weights are renormalized across whatever components are available that day — tap the ring to see each component, its weight, and any adjustments that shaped the number. (When you use an Oura Ring, Urja shows Oura's own readiness score and source; open the Oura app for its full contributor breakdown.)

BLOOD WORK, IN CONTEXT Import a lab-test PDF or sync from Apple Health, and Urja organizes your biomarkers — ferritin, vitamin D, thyroid, B12, cholesterol and more — with educational reference context and tracks each one over time. Results older than 12 months sit outside Urja's current educational-data window; that is not a medical re-testing schedule, and whether or when to re-test is a decision for you and your clinician.

COACHING GROUNDED IN EVIDENCE Guidance draws on your own measurements where available and on educational, cited sources for each health domain.

FOUR TABS, EACH ANSWERING ONE QUESTION • Today — How am I, and what should I do? • Trends — Am I improving? Months of HRV, VO₂ max, resting HR, sleep, steps, and weight, with month-over-month comparisons. • Plan — What am I working on, and why? • Labs — What's my blood saying?

EVERYWHERE YOU LOOK Home-screen and lock-screen widgets, watch-face complications (readiness, steps, resting heart rate), and a Siri shortcut — "what's my readiness?" Your numbers follow you without opening the app.

APPLE WATCH FIRST, OURA OPTIONAL Works fully with just an Apple Watch. Connect an Oura Ring (optional) and Urja uses Oura's overnight readiness score directly when available.

A PLAN, NOT JUST A SCORE Pick one goal and 2–4 weekly actions from a fixed, research-grounded catalog. Today serves one primary action — relevant actions may be adjusted when today's recovery is proven, and "not today" is always a guilt-free answer. A two-week review shows your adherence and what changed alongside it, in observational terms.

SHARE PROGRESS ON YOUR TERMS Working with a trainer, coach, or clinician? Build a clean PDF progress summary — recovery, sleep, and workout trends with honest sample counts, plan adherence, journal patterns, and (only if you switch them on) lab results. Urja creates it on your device and it goes nowhere until you choose a destination in the share sheet.

PRIVATE BY DESIGN Urja has no account, no analytics, and no Urja health-data server. Apple Health data is read on your device and is not uploaded by Urja; optional Oura sync connects your phone directly to Oura; exports leave only through your explicit share actions.

Requires iPhone and Apple Watch.