Recovery, HRV & sleep
Each morning, Tempovi turns your overnight data into a Recovery score and a Sleep score. Both compare last night with your own normal rather than a population average. Tap the rings on the home screen to see the detail.
Recovery
Section titled “Recovery”The Recovery Detail screen shows your score out of 100 and what it means for today:
| Score | Advice |
|---|---|
| 75 and above | Ready for a quality session or long run |
| 55–74 | Good to go for moderate intensity work |
| 35–54 | Keep intensity easy today |
| below 35 | Prioritise rest or very easy movement |
The score is mostly based on overnight HRV and overnight heart rate. Each is compared with your 60-day baseline. The score is then adjusted for sleep and breathing rate. The Score Calculation section shows each part.
Under Recovery metrics you’ll find trends for resting HRV, HRV stability, resting heart rate, respiratory rate, blood oxygen and heart-rate dip. Tap any card for its history.
HRV stability
Section titled “HRV stability”HRV stability is how much your HRV has varied over the last 7 nights (shown as a %). A steady HRV is generally a good sign. It needs at least 5 of the last 7 nights.
HRV readings
Section titled “HRV readings”Your watch takes several short HRV readings during the night. Tempovi calculates RMSSD from the raw beat-to-beat intervals. This is more sensitive than the SDNN value Apple shows. Under HRV readings · this sleep night, each reading is graded:
- Green — clean reading
- Amber — a little data missing or noisy
- Red — gaps or artefacts make it unreliable
Tap a reading for the full breakdown: heart rate, R-R intervals, time-domain measures (AVNN, SDNN, rMSSD, pNN50), a histogram and a Poincaré plot.
Ignore a bad reading
Section titled “Ignore a bad reading”If a reading is clearly wrong (for example you were awake and moving), open it and tap Ignore this reading. It’s then left out of your recovery score and HRV baseline. The raw data stays in Apple Health. Tap Un-ignore this reading to undo.
The Sleep Detail screen shows:
- Sleep score — built from duration (40 %), efficiency (20 %), sleep stages (20 %), heart-rate dip (10 %) and consistency (10 %).
- Sleep needed tonight — your personal sleep goal, plus extra for today’s strain, any sleep debt and low efficiency.
- Sleep bank — the last 7 nights added up against your personal need. A surplus means you’re ahead; a debt means you’re behind. Your need is learned from your real nights, not a fixed 8 hours.
- Sleep stages — awake, REM, core and deep sleep, with times and percentages.
- Tonight’s data — bedtime, wake time, total sleep and overnight heart rate.
Still stuck? Email support@tempovi.com · Privacy
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