Getting Started

New to Athlytic? Welcome! 💪

Before getting started, make sure Athlytic is connected to Apple Health and you are using the required devices. For the best experience, we recommend wearing your Apple Watch consistently throughout the day and while sleeping — only taking it off to charge.

Good news! If you’ve already been wearing your Apple Watch, Athlytic will automatically pull your historical data as soon as you download the app and connect your Apple Health — no need to start from scratch. There’s no calibration period required, unless you’ve been wearing your Apple Watch for less than 60 days. In that case, Athlytic will continue refining your insights until it has a full 60 days of data for the most accurate results.

Now, let's briefly dive into some of the key metrics and features of Athlytic!

Recovery

Your Recovery, calculated on a 0-100% scale, shows how prepared your body is for today. Athlytic uses the overnight sleeping average of your Heart Rate Variability (HRV) and Resting Heart Rate (RHR) to calculate this score, and it compares today’s readings to your 60-day average rolling baseline. HRV is slightly weighted higher than RHR due to its strong link to autonomic nervous system function. A higher HRV indicates better resilience and recovery from stressors, both physical and mental.

Your Recovery is static for the day, providing a clear snapshot of your readiness at the start of the day, and does not change throughout the day.

Exertion

Exertion is a daily measure of your cardiovascular load, rated on a 0-10 scale. It is calculated using your rolling 30-day average max heart rate along with your rolling 60-day average resting heart rate. Your body accumulates Exertion for time spent above a heart rate threshold that is personalized to you.

Target Exertion Zone

Your Target Exertion Zone, depicted as a green line, provides a personalized range of exertion, based on your daily Recovery Score and your selected Training Goal. You can select your Training Goal in the More tab.

Sleep

Athlytic offers an in-depth look at every aspect of your sleep, going beyond just duration.  The Sleep Quality score provides a comprehensive percentage-based evaluation of your sleep, considering factors like restorative sleep (REM and Deep sleep), awake time, interruptions, respiratory rate, among other key metrics. This holistic approach ensures you understand not just how long you slept, but how effective your sleep was in aiding recovery.

Athlytic also tracks your Sleep Debt and Sleep Consistency, helping you monitor long-term patterns.

Health

The Health Tab in Athlytic provides real-time monitoring of key health metrics, giving you a comprehensive overview of your body’s vital signs. By tracking Heart Rate Variability (HRV), Resting Heart Rate (RHR), Blood Oxygen, Respiratory Rate, and Wrist Temperature (available on Series 8 and Ultra watches), Athlytic compares your latest readings to your personal normal ranges.

This allows you to detect potential health issues before symptoms even arise—often alerting you to illness before you feel it. You can also enable notifications in the More tab to receive alerts when any of your health metrics fall outside their expected range.

Energy

If you track your food and drink intake using a nutrition tracking app that syncs with Apple Health —such as MyFitnessPal or Cronometer — Athlytic will use this data to calculate your Net Energy for the day. Net Energy = Energy Burned – Energy Consumed.

In addition, Athlytic provides a detailed breakdown of your macronutrient intake (carbs, fat, and protein) in grams, along with a pie chart showing the percentage of total calories from each macro.

If you don’t track your intake, you’ll still see your Energy Burned throughout the day, which includes both Active and Resting Energy, as recorded in Apple Health.

Stress

While many Athlytic metrics focus on activity and movement—such as Exertion, Effort, and Training Load—Stress is designed to measure your body’s state when you’re not moving. It is only scored during periods of inactivity, like sleeping, resting, or working.

Despite its name, Stress isn’t always a bad thing! Think about being deeply focused while playing a video game or experiencing excitement on a roller coaster—some stress can actually be beneficial, especially when concentrating.

Athlytic measures Stress by analyzing your heart rate during periods of inactivity and comparing it to your Resting Heart Rate. Stress is scaled from 0 to 100, with the following categories: 0-25 (Low), 26-50 (Moderate), 51-74 (Elevated), and 75+ (High).

If Elevated or High Stress is detected, Athlytic may suggest taking a break from work or trying breathing exercises to help you reset.

Journal

Athlytic’s Journal feature allows you to track activities from the previous day that might impact your Recovery and Sleep. Whether it’s logging alcohol consumption, dietary choices, workouts, or travel, the Journal helps you understand how these factors influence your health. The Impact Analysis section provides valuable insights into how specific activities, like alcohol, which often negatively affects recovery, can shape your overall well-being.

Additionally, the Journal includes auto-tags for common events such as naps, low stress, sunlight exposure, menstrual flow, and more —giving you a comprehensive view of how your lifestyle impacts your health. You can also enable notifications in the More tab to remind you to Tag Items.

If none of these troubleshooting steps resolve the issue, consider reaching out to Athlytic support for further assistance.