Recovery Is
The Real Work
Sleep isn't just rest—it's when you rebuild. Track your sleep, build wind-down routines, monitor HRV, and let Ari read your readiness—then ease your training back on the days your body needs it. Recovery and training, talking to each other.
Sleep That Counts
Not all sleep is created equal. Track duration, quality, and timing. Understand your sleep architecture. Wake up knowing exactly how recovered you are.
Sleep Duration
Total time asleep, time in bed, sleep efficiency. Know exactly how much rest you're getting.
Sleep Stages
Deep sleep, REM, light sleep—see where your body spent the night and what it means.
Sleep Score
One number that tells you how restorative last night was. Simple, actionable, honest.
Trends Over Time
Weekly and monthly patterns. Spot what helps, what hurts, and how to optimize.
Wind-Down Protocols
Great sleep starts hours before bed. Ari builds personalized wind-down routines based on what works for you—and reminds you to actually do them.
Smart Reminders
Get nudged to start winding down at the right time. Based on your target wake time and how long your routine takes.
Evening Routine
Dim lights, put away screens, stretching, breathing exercises—your routine, customized to what helps you unwind.
Sleep Environment
Temperature, darkness, noise—track what conditions lead to your best sleep and optimize your space.
Know Your Readiness
Your body knows you're getting sick before you do. Ari reads the signals—HRV crash, respiratory rate spike, elevated RHR—and warns you before you ever feel a symptom.
Illness Early Warning
HRV drops 51%. Respiratory rate spikes 40%. Ari flags "Possible illness" before you feel a thing. The next morning? You wake up sick. Your app knew before you did.
HRV + Resting Heart Rate
The gold standard for recovery. Ari builds your personal baselines and detects when something is off—incomplete recovery, accumulated stress, or illness coming on.
Readiness Score
One number combining sleep, HRV, RHR, and recent training load. Green means go. Red means recover. No guessing.
Active Recovery Done Right
Rest days don't mean do nothing. Ari programs smart recovery sessions—mobility work, light cardio, stretching—that accelerate recovery without adding stress.
Mobility Routines
Targeted mobility work for areas that need it. Based on your recent training and where you're tight or restricted.
Guided Stretching
Follow-along stretch sessions. Hold times, breathing cues, and proper form for each movement.
Light Movement
Walking, easy cycling, swimming—activities that promote blood flow and recovery without taxing your system.
Recovery HQ — Your Full Dashboard
One screen. Everything that affects recovery. Scroll through your complete Recovery HQ—from snapshot scores to sleep analysis, overtraining detection, and stress tracking.
Today's readiness with what moved it, and a training call for the day — adjusted for the protocol you are running.
Sleep debt, and HRV read against your own 30-day range rather than a population average — with the seven-day trend under it.
Resting heart rate, blood oxygen, respiratory rate and activity, each against your normal and labelled in plain language.
Fasting Intelligence
Intermittent fasting with real intelligence. Ari tracks your fasting windows, monitors health context, detects adaptation progress, and adjusts recommendations based on your sleep, recovery, and mental state.
Health-Aware Fasting
Cross-domain health context: mental health, recovery score, sleep quality—all factored into your fasting analysis and recommendations.
Protocol Selection
From 14:10 Gentle to 20:4 Warrior—or build a custom schedule. Each protocol explains its benefits so you choose wisely.
Train Hard, Recover Harder
Sleep tracking. HRV monitoring. Wind-down routines. Active recovery. You get stronger in the recovery—so Sanctify treats it like the work it is.