By the time you open the app, your coach has usually read your night already.
Your watch, ring or strap sends 3 numbers: how long you slept, your heart rate variability (HRV) and your resting heart rate. No device? Type them in, or just say how you slept.
Against your own normal
An HRV of 54 means nothing on its own. For one person that’s a great morning, for another a poor one. So each number is compared with your own average over the last 28 mornings.
On Home, the small grey figure next to each reading is that average. A dot means you’re about normal. An arrow means the number has moved, and its colour says whether that’s good for you.
A bad night doesn’t cancel the week
A low reading after a late dinner or a hot night is no reason to throw out a plan. Your coach reads the morning together with everything around it: yesterday’s session, what’s coming up, what you’ve said.
Sometimes the quiet mornings matter more. After a hard block, 4 ordinary readings in a row can say more than a single bad one.
What can change today
Say you slept 5 hours and your HRV is 12% under your normal, with threshold intervals planned. Your coach might move them to Thursday and give you an easy hour today, with a line on why. If the numbers are steady, nothing moves, and Home tells you the plan stands.
What the numbers miss
The numbers don’t know you ate late, or that the baby was up at 3, or that your legs feel great anyway. Tell your coach in a sentence. Your words are read with the readings, and if the numbers keep getting you wrong, your coach can keep that in mind for next time.
There’s no rule in the app that cancels a session because a number turned red. The same number means different things on different days, and your coach decides with all of it in view.
Tap any reading on Home to see every morning you have, your 28-day average and your lowest.