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, and what to run. It reads overnight HRV, resting heart rate, sleep and training load, then says which way today should go, why, and what session fits it. WHY HRV HRV reflects how your nervous system is coping with training, sleep, stress and illness: recovered, it sits in your personal normal range; 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, with resting heart rate, last night's sleep and a spike in training load as co-signals. • Gives you a three-tier verdict, Ready to train, Easy run or Rest day, with a recovery ring. TODAY'S SESSION Under the verdict, what to run: a quality session when you are ready, a 30 to 45 minute easy run when you should ease off, a walk or a day off when you should rest, and what to move to another day. One tap sends an easy run or a walk to the Workout app on your Apple Watch, warm up, heart rate zone and cool down included. A starting point, not a prescription: your plan and how you feel come first. EVERY VERDICT EXPLAINS ITSELF No mystery number. Ready2Run tells you why: "HRV 45 ms, 12% below your 7-day average of 51 ms." You see the HRV, resting-heart-rate, sleep and training-load factors behind every call, and a 14-day HRV chart with your normal-range band. 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. 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. An optional notification, and the top of Trends. TRENDS A second tab for the days behind this morning: every past verdict, your HRV and your training load, a week back or a year back. TRAINING LOAD Ready2Run reads the workouts already in Apple Health and weighs your last 7 days against your usual week, with the balanced range marked. ON YOUR WRIST AND YOUR HOME SCREEN • Apple Watch app with the same recovery ring and today's session under it. • Watch face complications. • Home Screen and Lock Screen widgets. • An optional morning notification that carries the actual verdict, updated in the background after you wake. READY2RUN PRO Ready2Run works without a subscription: the verdict, the ring, the explanation behind it, today's session and sending it to your watch, 14 days of HRV, the change since yesterday, a week of history, last night's sleep against your usual, the shape of your week, the notifications, the widgets and the Apple Watch app. Ready2Run Pro adds the longer view: a year of verdicts week by week, your HRV against your normal range night by night over two months, the training load chart, your cardio fitness (VO2 max) trend, the sleep your last seven nights owe, and the full weekly breakdown of HRV, load, sleep and how steady your nights were. Monthly or yearly; 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 "Calibrating" instead of guessing. 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. Terms of Service: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://denyskt.github.io/ready2run/