Recovery
62%
Recovery
Your workout should know
how you slept
Recovery changes what makes sense in the gym. Trayner keeps your sleep and recovery alongside your training, so today’s workout has context.
Good morning
07:12
82% Recovery
- Sleep
- 7h 34m
- Resting HR
- 58 bpm
- HRV
- 64 ms
Compared with your baseline
- Sleep Normal
- Resting HR Normal
- HRV Slightly below usual
Today
A number is useful
A decision is better
A recovery score tells you where you are. What matters is knowing whether that should change what you do today.
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01 Reality
5h 12m
Sleep
Short night.
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02 Meaning
Below your usual
Your recent baseline is higher.
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03 Action
Today’s training
Keep the weight.
Drop one set.
On a short-sleep day, Trayner keeps the weight and drops a set from today’s workout.
Your baseline
Your normal matters more
than somebody else’s
Recovery isn’t just about whether a number is high or low. Trayner looks at what’s normal for you and notices when something changes.
Today 64 ms Just below your usual range
| 68 | 65 | 71 | 66 | 69 | 64 | 67 | 70 | 72 | 69 | 68 | 71 | 65 | 64 |
What Trayner looks at
Three signals
Your context
Sleep, resting heart rate and HRV each tell part of the story. Trayner looks at them together rather than treating one number as the answer.
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Sleep
7h 34m
How long you slept gives context for how recovered you are today.
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Resting heart rate
58 bpm
Trayner compares your resting heart rate with your usual range.
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HRV
64 ms
Heart rate variability is considered against your own baseline, not a fixed target.
Recovery
One number
With context behind it
Your recovery score brings those signals together into one view. But the score isn’t the end of the story — Trayner keeps the signals behind it visible too.
82% Recovery
- Sleep
- 7h 34m
- Resting HR
- 58 bpm
- HRV
- 64 ms
- Based on
- Your own baseline
Recovery shouldn’t live
in a separate app
Today’s workout
Bench press
- Weight 80 kg kept
- Sets 3
4
Recovery matters because it can change what makes sense in your training. Keeping both in Trayner means today’s recovery can sit alongside today’s workout. After a short night, it keeps the weight and drops a set.
Connected health data
Your watch already collected it
Trayner puts it in context
- Your watch
- Apple Health or Health Connect
- Trayner
- Recovery context
Bring supported health and recovery data into Trayner, then see it alongside the training it can help inform. Trayner reads sleep and heart data from Apple Health or Health Connect, so it works with watches and wearables that save their data there – it doesn’t connect to the watch directly.
Not enough data?
Sometimes the right answer is:
not yet
Not every signal needs an immediate reaction. Trayner can recognise when there isn’t enough context yet and wait for the picture to become clearer.
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Not enough data
Your watch didn’t record enough sleep last night.
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Building your baseline
Trayner needs more history before comparing today with your usual.
Patterns
One bad night is a moment
Patterns tell you more
A single night can move the numbers. Looking across days and weeks helps you see what’s actually changing.
Recovery this week Example
- 81% Mon
- 76% Tue
- 84% Wed
- 58% Thu
- 72% Fri
- 87% Sat
- 83% Sun
- Sleep 7h 06m average
- HRV 67 ms average
- Resting HR 59 bpm average
Recovery matters when it changes what you do next
Form How you moved
Recovery How you recovered
Training What you do today History What you did before Food What you ate Trayner connects recovery with your training so it can help you decide whether today’s plan still makes sense.
More data isn’t the point
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Notice
See what changed overnight.
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Understand
See how today compares with your normal.
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Respond
Use that context to decide what makes sense for today’s training.
FAQ
Recovery questions
What is Trayner Recovery?
Recovery is the part of Trayner that reads your sleep, resting heart rate and HRV from Apple Health or Health Connect, compares them with your own baseline and gives you a Recovery score for the day. It’s there to give your training context.
What does Trayner’s Recovery score mean?
Trayner’s Recovery score brings together supported recovery signals to give you a simple view of how today compares with your recent baseline. It’s an interpretation of those signals, not a direct measurement of how recovered your body is. You can still see the individual signals behind the score.
How does Trayner calculate my Recovery score?
Trayner looks at your sleep, resting heart rate and HRV, compares each with your own recent baseline and combines them into a single percentage. If HRV isn’t available, Trayner can still give an estimated Recovery score from the data it has.
What data does Trayner use for Recovery?
Sleep, resting heart rate and heart rate variability (HRV), read from Apple Health on iPhone or Health Connect on Android.
Does Trayner use HRV?
Yes. HRV is compared with your own baseline rather than a fixed target. If there’s no HRV data, Trayner can still give an estimated Recovery score without it.
Does Trayner track resting heart rate?
Trayner reads your resting heart rate from Apple Health or Health Connect and compares it with your usual range.
Does Trayner track sleep?
Your watch or wearable records your sleep. Trayner reads that sleep data from Apple Health or Health Connect and uses it in your Recovery score.
What does my Recovery percentage mean?
It’s a quick view of how today compares with your usual. A lower score means one or more signals are away from your normal – a short night, for example. It isn’t a medical measurement.
Does Trayner compare my recovery with my own baseline?
Yes. Trayner builds a baseline from your own recent data and compares each day with it, rather than using the same numbers for everyone. The app shows your usual range and where today sits.
Can my recovery affect my workout?
Yes. On a short-sleep day, Trayner keeps the weight and drops a set from today’s workout. This needs app version 1.5.0 or later.
Does Trayner work with Apple Health?
Yes. On iPhone, Trayner reads supported sleep and heart data from Apple Health once you give permission.
Does Trayner work with Health Connect?
Yes. On Android, Trayner reads supported sleep and heart data from Health Connect once you give permission.
Do I need a smartwatch to use Trayner Recovery?
Yes. Recovery needs sleep and heart data from a watch or other wearable that saves to Apple Health or Health Connect. Trayner reads that data – it doesn’t connect to the watch directly.
What happens if there isn’t enough recovery data?
Trayner tells you. If your watch didn’t record enough sleep, or Trayner is still building your baseline, it says so rather than guessing.
Tomorrow’s workout
starts tonight
Bring recovery and training together, so tomorrow’s session starts with more context.