Ready2Run: HRV Sleep Recovery

Your Apple Watch already measures your HRV and your sleep every night. Ready2Run turns them into one clear answer every morning: train hard, go easy, or rest.

It reads overnight heart-rate variability, resting heart rate, sleep and your training load, then tells you which way today should go and why.

No extra hardware. No black-box score you have to trust blindly.

WHY HRV HRV reflects how your nervous system is coping with training, sleep, stress, and illness. When you're recovered it sits in your personal normal range; when you're run-down it drops and your resting heart rate creeps up.

HOW IT WORKS • Builds a personal 7-day rolling baseline from your overnight HRV (SDNN). • Scores today's reading against that baseline and blends in resting heart rate, last night's sleep and a spike in training load as co-signals. • Gives you a simple three-tier verdict, Ready to train, Easy run or Rest day, with a recovery ring you can read in a second.

EVERY VERDICT EXPLAINS ITSELF No mystery number. Ready2Run tells you plainly why: "HRV 12% below your 7-day normal, resting HR up." You see the HRV, resting-heart-rate, sleep and training-load factors behind every call, plus a 14-day HRV chart with your normal-range band, and how much your recovery moved since yesterday.

SLEEP AGAINST YOUR OWN NORMAL Ready2Run learns the night you usually get and shows how last night compared with it, with the REM, core and deep sleep recorded in Apple Health. A night inside your usual range owes nothing, so ordinary ups and downs never add up to a sleep debt you do not have.

YOUR WEEK A summary every Sunday evening: how many hard, easy and rest days the week held, and how your recovery moved against the three weeks before. It comes as an optional notification and sits at the top of Trends. A week too thinly measured gets no report rather than a guess.

TRENDS A second tab for the days behind this morning: every past verdict, your HRV over weeks or months, and your training load.

TRAINING LOAD Ready2Run reads the workouts already in Apple Health and weighs your recent load against your longer-term average, with the balanced range marked.

ON YOUR WRIST AND YOUR HOME SCREEN • Apple Watch app with the same recovery ring. • Watch face complications you can read at a glance. • Home Screen and Lock Screen widgets that match the app. • An optional morning notification that carries the actual verdict, updated in the background after you wake, without opening the app.

READY2RUN PRO Ready2Run works without a subscription: the morning verdict, the recovery ring, the explanation behind it, 14 days of HRV, the change since yesterday, a week of history, last night's sleep against your usual, the shape of your week and its Sunday notification, the morning notification, the widgets and the Apple Watch app.

Ready2Run Pro adds the longer view: 30 and 60 days of verdict history, your HRV across those windows, the training load chart, the sleep your last seven nights owe, and the full weekly breakdown of HRV, training load, sleep and how steady your nights were. Monthly or yearly, and the yearly plan starts with a one-week trial.

PRIVATE BY DESIGN Every calculation happens on your iPhone and Apple Watch. Your health data and your verdicts never leave your devices. Anonymous usage and crash reports never include your health metrics.

A NOTE ON CALIBRATION Ready2Run learns your personal baseline from about a week of overnight wear before it gives a verdict. Until then it shows a "Calibrating" state instead of guessing. HRV trends matter far more than any single day.

Training guidance, not medical advice. Ready2Run is not a medical device and does not diagnose, treat, or prevent any condition. Always listen to your body and consult a professional for health concerns.

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