# RecoveryIQ — Train smarter. Recover faster. > On-device recovery coach for lifters using Apple Health data. (iPhone/iPad app by Tarek Atwan.) - Source: https://appshunter.io/ios/app/recoveryiq/id6759882173 (this page in markdown: same URL + `.md`) - Developer: [Tarek Atwan](https://appshunter.io/developer/1881450197) - Category: Health & Fitness, Sports - Price: Free - Rating: 5.00/5 from 1 App Store ratings - Age rating: 4+ - Requires: iOS 14.0 · 24 MB - Languages: American English - Released: 2026-03-06 - Data updated: 2026-07-22 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/recoveryiq/id6759882173/reviews.md ## What is RecoveryIQ? RecoveryIQ is a private, on-device recovery coach for strength training, fitness, and active lifestyles. It uses data from Apple Health, including HRV, sleep, resting heart rate, workouts, and recent training load, to calculate a personalized daily Readiness score. Understand when your body may be ready to train, when recovery should take priority, and which muscles could limit your next session. RECOVERY COACHING • Daily Readiness Score: See how HRV, sleep, resting heart rate, training load, and active modifiers contribute to your score. • Coach Briefing: Get practical daily guidance based on your recovery signals, recent workouts, training plan, and usual routine. • Recovery Forecast: See how your readiness may change throughout the day and when training or protecting sleep may be the better choice. • Smart Session Guidance: Find muscle groups and training options that better match your current recovery. • Training Simulator: Explore how training today could affect your recovery outlook. MUSCLE RECOVERY • Interactive 3D Recovery Map: Rotate the body and inspect the recovery status of 18 tracked muscle groups. • Muscle-Level Insights: Identify limiting muscles, estimated recovery time, recent use, training familiarity, and the impact of your latest workout. • Realistic Training Load: Strength sessions account for supporting-muscle involvement, while cardio load can incorporate heart rate, duration, and workout energy. WORKOUTS AND PROGRESS • Activity-Aware Logging: Log strength, functional training, core, cardio, hybrid sports, mobility, and cooldown sessions. • Detailed Session Tracking: Record muscles, movement patterns, equipment, RPE, session feel, notes, and top sets. • Estimated 1RM: Automatically calculate e1RM from eligible top sets. • Personal Records: Automatically identify new strength PRs. • Training History: Review workouts with clear activity names, sport icons, and detailed session information. TRENDS AND LEARNING • Long-Term Trends: Explore 30 to 180-day charts for HRV, sleep, resting heart rate, and other recovery signals with gap-aware visualization. • Educational Content: Learn what HRV, ACWR, DOMS, readiness, and recovery signals mean. YOUR DATA, YOUR CONTROL RecoveryIQ performs its calculations and stores app data locally on your iPhone. No account is required. There is no automatic cloud sync, advertising tracking, or third-party analytics. You can export workout history as CSV, export app data and optional health biometrics as JSON, or create a full RecoveryIQ backup. Data leaves the app only when you explicitly choose to export or save it. REQUIREMENTS • iPhone running iOS 17 or later • Apple Health access • Apple Watch recommended for richer HRV, sleep, heart rate, and workout data ## Key features - Daily readiness score based on health data - 18-muscle recovery map - 30-180 day trend charts - Workout logging with RPE and RHR - Automatic PR detection - Educational content on recovery metrics ## Frequently asked questions about RecoveryIQ ### What is RecoveryIQ's readiness score based on? RecoveryIQ calculates a daily readiness score by analyzing your HRV, sleep data, resting heart rate, and training load from Apple Health. This composite score helps you understand your body's capacity for intense training. ### Does RecoveryIQ require an internet connection? No, RecoveryIQ performs 100% on-device computation. All calculations and data storage happen locally on your iPhone, meaning no accounts, cloud sync, or data leaving your device. ### What devices are recommended for RecoveryIQ? While the app runs on iOS 17+ iPhones, an Apple Watch is recommended for optimal HRV and sleep stage tracking, which are key components of the readiness score. ### How does RecoveryIQ help with muscle recovery? RecoveryIQ provides an '18-Muscle Recovery Map' that visually indicates which specific muscles require rest. This allows for more targeted recovery strategies. ### Can I log my workouts in RecoveryIQ? Yes, RecoveryIQ allows you to log your workouts, including metrics like Rate of Perceived Exertion (RPE) and feel rating. It also automatically calculates your estimated one-rep max (e1RM) for top sets. ### Does RecoveryIQ have ads? No, RecoveryIQ is ad-free. The app prioritizes a clean user experience focused on providing recovery insights without interruptions. ### How often is RecoveryIQ updated? The latest version, 2.0.0, was released on March 25, 2026, indicating recent development activity. Users can expect ongoing updates to improve features and reliability. ### What age rating does RecoveryIQ have? RecoveryIQ has an age rating of 4+, making it suitable for a wide range of users interested in fitness and recovery. ## Version history (last 5 releases) ### 2.2.3 — 2026-07-20 What’s New in Version 2.2.3 RecoveryIQ 2.2.3 makes your recovery story easier to understand and your workout history more useful. • Explore a redesigned Signals experience with a clear Today at a Glance summary and one connected Recovery story spanning your outlook, recent training load, and Readiness. • Understand more than a number. See personal HRV direction, resting-heart-rate range, sleep patterns, training-load balance, respiratory rate, and blood-oxygen context with clearer explanations and honest data coverage. • See heart-rate zones across your full training day, including exact time in Warm-up, Fat-burn, Cardio, and Peak zones when Apple Health data is available. • Follow busy training days more clearly. Workout History now groups sessions by day, preserves distinct back-to-back workouts, orders them by start time, and shows each session’s local time and zone detail. • Enjoy a cleaner Dashboard with key overnight signals always visible and Cardio Recovery, Steps, Active Calories, and Basal Calories organized into one compact daily-context row. • Benefit from additional reliability and data-preservation safeguards throughout Health imports, recovery history, and database upgrades. As always, your health and training data stays on your device—no account, no tracking, and no automatic cloud sync. ### 2.2.1 — 2026-07-16 Sharper history, safer cleanup, and a smoother dashboard. New • Heart rate on your workouts: each session in History now shows your average heart rate (and calories burned, when available). • Clearer wording: the daily score in History is now labeled "Readiness," matching how it's calculated everywhere else in the app. Tap the ⓘ to see exactly what goes into it. Improved & Fixed • Smarter duplicate cleanup: if Apple Health ever synced a duplicate copy of a session, the review screen now shows the start time and heart rate so you can confirm before anything is removed. Detection is more careful, too, so workouts you've deliberately excluded are never touched. • Your Readiness score no longer briefly flashes "--" when the dashboard refreshes. • Additional stability and polish under the hood. As always, all of your data stays private and on your device. ### 2.2.0 — 2026-07-13 RecoveryIQ 2.2 is our biggest recovery coaching update yet. • Meet the redesigned Dashboard with a segmented Readiness Ring, clearer signal contributions, Coach Briefing, Recovery Forecast, Smart Session guidance, Week Story, and a “What if I train anyway?” simulator. • Explore the new interactive 3D Recovery Map. Rotate the body, inspect all 18 tracked muscles, and understand fatigue, limiting muscles, estimated recovery time, training familiarity, and the impact of your latest session. • Get coaching that understands context. RecoveryIQ now considers whether you already trained today, your Train or Rest plan, recent muscle use, your weekly rhythm, your usual workout time, and when protecting sleep should take priority. • See how your Readiness score is built, from the four core signals through wearable and recent-cardio modifiers. Personal HRV and resting heart rate ranges, clearer baseline guidance, and a better separation between recovery and training-load effects make the score easier to trust. • Use the new daily “How do you feel?” check-in. Apple Health sleep and resting heart rate appear when available, missing values receive clear suggestions, and yesterday’s response never carries into today. • Train with a more realistic muscle model. Full Body readiness now reflects all tracked muscles, strength sessions include conservative supporting-muscle involvement, and cardio fatigue can use Apple Watch heart rate, duration, and energy without treating cardio as local muscle soreness. • Log workouts with activity-aware forms for strength, functional training, core, cardio, hybrid sports, mobility, and cooldowns. Preserve the original Apple Health activity while adding your own muscle, movement, equipment, effort, and feel corrections. • Take control of your data with the new Data & Privacy center. Export complete workout history as CSV, export app data and optional health biometrics as JSON, or create a full-fidelity `.recoveryiqbackup`. Exports and backups now include all RecoveryIQ 2.2 workout, coaching, profile, preference, supplement, body figure, readiness, perceived-recovery, top-set, and e1RM data. Restore validates the backup format, version, and checksum before writing anything. Files can be saved to Files or iCloud Drive and opened safely in RecoveryIQ with explicit confirmation. • Enjoy extensive reliability, accessibility, and usability improvements, including safer database upgrades, stable background refresh without Dashboard flicker or scroll resets, clearer forecast visuals, better post-workout behavior, friendlier activity names, professional sport icons, and hundreds of automated checks protecting your local history. As always, your health and training data stays under your control. No account, no automatic cloud sync, and no tracking. Data leaves the app only when you explicitly export it. ### 2.0.0 — 2026-03-25 What's New in 2.0 Score Transparency - Tap the ⓘ on any metric to see exactly how it affects your readiness score - New Score Breakdown sheet shows your HRV, sleep, ACWR, and RHR sub-scores side by side with your 30-day baselines - Active modifiers (SpO2, respiratory rate, body temperature) now show their impact directly in the breakdown Smarter Health Signals - SpO2, respiratory rate, and body temperature now actively modify your readiness score when readings fall outside healthy ranges - HRV now averages all daily readings instead of using the last one — more stable, more accurate - Sleep tracking improved: naps no longer get dropped when overnight sleep data is present - Calorie totals now correctly attributed to the calendar day they were burned Manual Entry, Done Right - The app now detects when Apple Health already has your data — no more redundant manual prompts - Manual sleep and RHR entries are pre-filled with your 7-day median as a starting point - Fields sourced from Apple Health are clearly marked with an Apple Health badge Workout Recommendations - "Full Body," Push, Pull, Legs, Shoulders, and Arms splits are now blocked when primary muscles are still recovering — no more being told "you're ready for Push" when your chest is at 60% - Exercise avoid/safe lists audited: exercises where a recovering muscle is a primary mover are now correctly flagged as avoid Muscles Screen - Cleaned up: one unified recovery table with recovery % and last trained date — no duplicate list Bug Fixes & Polish - Readiness score insight always flags elevated training load (ACWR caution), regardless of your overall score tier - Score modifier cards now show the actual reading with its normal range, e.g. "Normal (95–100%)" or "Elevated (> 20 /min)" - History screen streak labels clarified - Various layout, overflow, and color consistency fixes throughout ### 1.0.5 — 2026-03-16 What's New in 1.0.5 New - Readiness score now factors in SpO2, Respiratory Rate, and Body Temperature — when these signals are elevated or abnormal, your score adjusts accordingly - Active Calories and Basal Calories added to Dashboard and Signals, with 7-day trend charts - HealthKit background delivery for Sleep, HRV, and RHR — data stays fresh even when the app isn't open - Workout history now shows a purple accent for manually logged sessions; swipe to delete any entry Fixed - Muscle body map colors now match the recovery ring colors exactly - Workout log sheet validates inputs inline and refreshes history immediately after saving - Settings save button now shows a checkmark confirmation before closing --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-07-22.*