recovery.
recovery is the pillar that most changes what today should look like, which is why it carries the biggest share of the score. it is also the one that needs the most from you before it will say anything.
what feeds it
- heart-rate variability overnight — the leading signal, weighted above the others
- resting heart rate, weighted lower so the same autonomic tone isn't counted twice
- respiratory rate, same treatment
- last night's sleep: duration, and the shape of it — deep, rem, light
what it needs
an apple watch worn overnight, and about fourteen nights of it. recovery is scored against your own rolling baseline rather than a population chart, so it needs enough of your nights to know what normal looks like for you. below that threshold it returns nothing at all — the app shows a calibrating state instead of a number, because a recovery score built on four nights is a guess wearing a percentage.
what it can't see
without a watch, recovery has no signal and contributes a neutral 50 to your score — informative of nothing. it also doesn't know about illness, alcohol, altitude or a new baby except through their effect on the numbers, and it makes no adjustment for menstrual cycle phase. sate reads autonomic tone; it doesn't diagnose why it changed.
one honest number, every morning.
sate reads what your iphone and apple watch already collect, and what you log in seconds, and answers with a single score you can act on.
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