Recovery, against your own baseline

HRV and resting heart rate share one scale because both live inside 0–100 in their own units. Each band is that signal's usual range over the last 30 days.

The two want opposite directions — HRV up is recovery, resting heart rate up is load or illness — so their crossing is not an event in itself. What is worth reading is each line against its own band: several days of HRV below and resting heart rate above is the pattern that precedes most people noticing they are unwell.

Every day in the window

Coloured the way the heatmap is: greener is better, against the same published thresholds. Hover a heading for the evidence behind it.

1. poor
2. below par
3. fair
4. good
5. excellent
6. A blank cell is a day the watch reported nothing, which is not the same as a day of nothing — so it is left uncoloured rather than scored as zero.