Phase vs SciReady

Your sleep schedule is off. Phase shifts it back — one day at a time. Phase is a guided program that fixes your broken sleep schedule through small, progressive daily shifts. No vague advice. No endless tracking. Just a clear plan that moves your bedtime and wake time closer to your goal — 15 minutes at a time. Tell Phase when you currently sleep, when you want to sleep, and it builds a personalized day-by-day plan to get you there. HOW IT WORKS - Pick a program that fits your situation - Set your current and goal sleep times - Get a personalized day-by-day schedule - Follow science-backed daily nudges - Watch your sleep shift into place 6 SLEEP PROGRAMS Phase is not one-size-fits-all. Pick the program that matches your situation: - Sleep Schedule Reset — the original 14-day phase shift - Night Owl Fix — stop going to bed at 3 AM - Jet Lag Recovery — get back on local time fast - Weekend Drift Reset — fix the Sunday-night-to-Monday-morning gap - Shift Work Transition — adjust to a new work schedule - Early Riser Challenge — become a morning person in two weeks YOUR DAILY NUDGES Every day, Phase gives you timed nudges based on your schedule and your local sunrise and sunset: - Morning Light — get sunlight early to reset your internal clock - Caffeine Cutoff — stop caffeine at the right time so it does not interfere with sleep - Screen Dim — reduce blue light before bed to protect melatonin - Wind Down — start your pre-sleep routine at the right moment - Bedtime — hit the pillow at your new target time All nudge times adjust automatically as your schedule shifts forward each day. Toggle nudges on or off and fine-tune timing to fit your life. WIDGETS AND LIVE ACTIVITY - Home Screen and Lock Screen widgets for sun position, nudge checklist, bedtime countdown, and sleep stats - Bedtime Live Activity — a countdown on your Lock Screen and Dynamic Island as bedtime approaches - Bedtime alarm that rings through Silent Mode and Do Not Disturb WHAT MAKES PHASE DIFFERENT - A real program, not a tracker — a clear plan with a finish line - Location-aware — nudge times sync with your actual sunrise and sunset - Works offline — no account, no login, no cloud - Science-backed — based on circadian rhythm research - Beautiful Sun Arc — a visual map of your day showing light, nudges, and targets - Schedule exceptions — have an early flight? Adjust one day without breaking your plan - Takes 30 seconds to set up TRACK YOUR PROGRESS See your journey laid out. Check off each day. Build streaks. Get encouragement when you need it. Know exactly how far you have come and how close you are to your goal. HEALTHKIT INTEGRATION Phase reads your sleep, sunlight, exercise, and caffeine data from Apple Health to auto-verify nudges and show activity bars on your daily timeline. Phase never writes to HealthKit — your data stays yours. BUILT FOR FOCUS No charts. No dashboards. No social features. Phase does one thing and does it well — it fixes your sleep schedule. Your body has a clock. Phase helps you reset it. Terms of Use: https://www.theblackholecompany.com/termsConditions.html

SciReady is a recovery-monitoring and training-readiness decision-support tool. It brings self-reports, available physiological data and pre-training testing into one framework. Recovery | Your current recovery state With your permission, SciReady reads Sleep Analysis, heart rate variability (HRV) and heart rate data from Apple Health without writing back to HealthKit. Eligible samples in a fixed window near waking provide a morning heart rate reference. These signals can be combined with a morning self-report, optional grip strength or morning CMJ. Review your personal baseline, key data and trends. Missing observations are not replaced with zero. Morning heart rate is not Apple's all-day resting-heart-rate estimate. Readiness | This training session Select a planned training type, complete a standardized warm-up and perform three valid countermovement jumps. Valid jump results, the Recovery snapshot bound to the test, your pre-training self-report and safety conditions provide Readiness and a training reference. Continuous detection is recorded separately from this protocol. Day Load | Daily workload Activity and training are recorded over the waking cycle following main sleep, relative to a personal typical complete waking day. 100% is a personal workload reference, not depleted biological energy or a fatigue or disease diagnosis. At least seven compatible complete cycles are needed to build the reference. Multiple records of the same activity are not added twice. With your permission and automatic sync enabled, Health data can update automatically. iOS controls background delivery and widget refresh timing. The standalone Day Load Home Screen widget supports small and medium sizes and displays the app's result and update time. Records, sync and teams • Review Recovery, Readiness, Day Load, sleep, HRV, morning heart rate, grip strength and CMJ history • Enter morning status on Apple Watch and view recent status in iPhone, Lock Screen and Watch widgets • After sign-in and your confirmation, sync structured records to your account; CMJ movies, pose imagery and continuous-detection videos are not uploaded • Coach and team sharing sends selected summaries only with separate, revocable athlete consent CMJ camera analysis runs on device. Results can be affected by lighting, framing, movement protocol, frame rate and device performance. Videos and share cards are saved or shared only when you request it. One first assessment is available at no charge. Ongoing assessments, long-term trends and coach tools require an active subscription. Prices, trial eligibility, billing periods and renewal terms are those shown in Apple's purchase confirmation. Existing-record viewing, account management and personal-data export remain available. SciReady is not a medical device. It does not diagnose disease, predict injury or replace professional medical assessment. Stop testing and seek professional help for significant pain, fever, chest pain, breathing difficulty or other concerning symptoms. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/