Full Strides
Recovery
A 0 to 100 score for how far your body has bounced back, from Apple Watch data you already have.
What it reads
Recovery is built from four signals your Apple Watch records on its own: heart rate variability (HRV), resting heart rate, last night's sleep duration, and training form. Full Strides reads them from Apple Health. Nothing is uploaded and nothing is computed off the phone.
Your baseline, not a chart
There is no universal good HRV. A number that is high for one person is low for another. Full Strides compares each reading to your own 60-day baseline, so the score is about you against your trend, not you against a population.
Weights
HRV, 50%. The strongest signal of autonomic recovery.
Resting heart rate, 20%. Elevation above your baseline reads as fatigue or stress.
Sleep, 15%. Last night's duration.
Form, 15%. Your long-term training load minus recent load, from workouts in Apple Health.
Zones
80 and up, Primed. Every signal above your baseline.
60 to 79, Ready. An ordinary day. This zone carries no color in the app, so a normal morning reads as normal.
40 to 59, Moderate. Something is below baseline.
20 to 39, Fatigued. More than one signal is down.
Under 20, Rest.
Missing data
If the watch was not worn overnight, there is no sleep or HRV to read. Full Strides does not fill the gap with an average. The surviving signals still produce a score, but a partial day is pulled toward the middle and can never read higher than its raw value. Thin data can lower a score. It cannot inflate one.
What it is not
Recovery is informational, not diagnostic. It reads consumer wearable data, not clinical equipment. A low score does not mean something is wrong, and a high one is not a bill of health.