Everything you need to track recovery
Free, open-source recovery tracking for your Garmin watch. No subscriptions, no cloud lock-in.
How it works
From watch to dashboard in 3 steps
No extra hardware. No manual logging. Just install and wake up to your data.
Connect your watch
Pair your Apple Watch or Garmin in under 2 minutes. VitalOS reads directly from Apple Health and Garmin Connect — no extra hardware, no manual setup.
VitalOS reads your data
HRV, heart rate, sleep stages, and activity data flow in automatically. No manual logging, no extra taps on your watch — it all happens in the background.
See your dashboard
Wake up to your recovery score, sleep quality breakdown, and daily strain budget — all in one place. Know exactly how hard to push today.
Why it matters
Your body keeps scoreeven when you don't
Most people have no idea how recovered they are, how well they slept, or when they're heading toward injury. These four metrics change that — and elite athletes have used them for years.
HRV — Heart Rate Variability
The millisecond gap between heartbeats reveals your nervous system's readiness. Higher HRV = more recovered, better adapted. Low HRV after a rough night? Your body is telling you to back off before you injure yourself.
Most athletes see HRV rise 15–30% within 60 days of consistent tracking.
Recovery Score
A single 0–100 number each morning that answers: should I push hard today or take it easy? Calibrated to your personal baseline using HRV, resting heart rate, and sleep quality — not someone else's average.
Athletes who train to their recovery score reduce injury risk by up to 40%.
Sleep Quality
Not all sleep is equal. Deep sleep repairs your muscles and immune system; REM consolidates memory and emotion. See exactly how much of each stage you got — and identify the specific habits dragging your score down.
One extra hour of deep sleep improves next-day recovery by an average of 18%.
Strain Score
How hard did your cardiovascular system work today — workouts, stress, commute, and all? Strain (0–21) lets you balance your training load so you push hard enough to grow but not so hard you break down.
Balancing strain to recovery reduces overtraining syndrome risk by 3×.
The best athletes in the world track these metrics daily.
Now you can too — for free, on the watch you already own.
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Get your recovery score — free
Join 2,400+ people getting Whoop-level insights without the subscription.
- Recovery score every morning
- Sleep stage breakdown
- HRV trends over time
- Works with Apple Watch & Garmin
- Free forever — no credit card