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No. Supernormal runs entirely on your existing Apple Watch and iPhone using data already in Apple Health. No additional hardware required.

The app builds a personal baseline from your own data, not population averages. The first 14 days are a calibration window — scores are real, but less personalized. You'll see a calibration label during this period. Full personalization settles around 14 days; strain normalization matures around 60 days; Biological Pace unlocks at 90 days.

Supernormal reads from Apple Health: HRV, resting heart rate, respiratory rate, sleep stages, workouts, steps, active energy, VO2 Max, wrist temperature, and a few others. It does not write anything to Apple Health. Everything is processed on your device — nothing is sent to a server.

Usually because Apple Watch wasn't worn overnight, or HealthKit is still finishing sleep processing. Scores can update and settle for an hour or two after you wake — this is expected. The app marks provisional scores so you know when to check back.

Supernormal runs nightly background tasks to process your data, generate weekly insights, and reschedule notifications. If the app hasn't been opened in a while, some of this work catches up the next time you open it.

Supernormal reads the completed workout from Apple Health after Apple Workout saves it. Without Workout access, it cannot reflect those sessions in Reserve, Strain, or Trends.

A 0–100 number that reflects how well your body restored overnight. It's calculated from four signals against your personal baseline. Green (67+) means above your norm. Yellow (34–66) means at or slightly below. Red (under 34) means meaningfully below your norm. 50 is always your personal average.

HRV (35%), sleep quality (35%), resting heart rate (20%), and respiratory rate (10%). Each is measured against your own historical baseline — not a population chart.

Common causes: suppressed HRV from alcohol, late training, heat, or stress; elevated resting heart rate relative to your norm; fragmented or short sleep; still early in the calibration window. Check the signal breakdown on the Today tab — the app shows which factor drove your score.

Apple Watch continues processing sleep data for up to an hour or two after you wake. Scores are marked provisional until HealthKit finishes. This is normal behavior, not a bug.

Yes, intentionally. HRV naturally trends lower during the luteal phase for many people. Supernormal accounts for this so your score isn't penalized for a normal hormonal pattern. Anomaly detection thresholds are also widened during this phase.

A daily readiness label (Ready / Moderate / Rest) generated each morning. It's based on your recovery score, recent strain, sleep debt, reserve, and time of day. It's available on the free tier. Think of it as the app's honest single-sentence read on how hard to push today.

Readiness looks at more than one signal. You can still land in yellow if yesterday's strain is carrying over, your recent load has been high, your sleep was shorter than your target, or your biology is showing signs of stress.

The Readiness card highlights the main reason your body looks more or less ready today. It is meant to point you toward the biggest driver, not just summarize all of your scores.

A live energy budget that starts each morning based on your overnight recovery and depletes throughout the day. It updates hourly. Recovery Score tells you how you woke up. Reserve tells you how much you have left right now.

Your morning reserve is seeded directly from your Recovery Score. A stronger recovery means a larger starting budget. If yesterday ended in overdraft, a carry-forward penalty (up to a cap) is applied to the next morning. This carry-forward doesn't activate until after your first 14 days.

Reserve accounts for your baseline daily cost — just being awake, moving through your day, and any background physiological stress. If your resting heart rate is elevated relative to your norm, everyday movement costs more than usual. This is intentional.

Cardio workouts, elevated resting heart rate, live stress events detected from your heart rate, and journal entries like alcohol, late caffeine, high stress, poor nutrition, and screen time before bed.

Yes. Naps (20 minutes or more), meditation sessions detected by Apple Watch, and logging that you ate well can all restore Reserve points.

If your projected end-of-day Reserve falls below zero, you've overdrafted. Half of that deficit carries into the next morning as a penalty on your starting budget. Repeated overdraft shows up in your trends.

They measure different things. Recovery is a retrospective overnight snapshot. Reserve is a live forward-looking budget. A high Recovery Score with a low Reserve means you woke up well but have had a demanding day.

Reserve now reflects the full shape of your day more realistically. Busy days with stacked activity, lots of movement, elevated cardiac load, or a long wake window can drain more than the same activity would in isolation.

Some workouts, especially strength-focused sessions, can be demanding even when heart rate stays relatively modest. Reserve now does a better job reflecting that total fatigue cost.

That section highlights the main reasons your day is costing more than usual in plain language — such as extra movement, stacked workouts, elevated cardiac load, or late-day fatigue.

Reserve now looks more at context, not just single events. The same workout or same step count can land differently depending on how much load was already in the day and how recovered you were when you started.

Four components: duration (how close you came to your target), efficiency (actual sleep vs time in bed), deep sleep, and REM. A fragmentation penalty applies for multiple wake events during the night. Final score is 0–100.

Duration is only part of the picture. Deep sleep is the primary window for physical restoration. REM supports cognitive recovery and emotional regulation. You can spend 8 hours in bed and still have a poor sleep score if deep sleep or REM was cut short or you woke up repeatedly.

When REM data is unavailable, the score is calculated from the other components and scaled to a fair ceiling rather than being penalized for missing data.

A running 14-day deficit between your actual sleep and your personal target. Short nights accumulate debt. Extra sleep helps repay it — but only partially. One long night doesn't erase several short ones.

If you didn't wear your watch, manual logging lets you tell the app roughly what you got — sleep timing, how long it took to fall asleep, and how broken your sleep was. The app estimates an effective sleep duration and applies it to your Biological Reserve and readiness context for the day. It's an honest approximation and cannot produce the same depth as Apple Watch-derived sleep staging.

Poor or missing sleep is factored into your morning Reserve seed through its effect on your Recovery Score. Manual sleep logging can also trigger a Reserve recalculation for the day without altering your raw HealthKit data.

A cardiovascular training load score (0–100) based on heart rate intensity during your workouts. 100 represents approximately your personal hardest day — not a universal maximum. It normalizes to your own history once you have enough data.

Strain is a workout-specific cardiovascular load measurement. Reserve is a broader daily budget that includes cardio load but also movement, stress, behaviors, and baseline daily cost. They're related but separate.

Strain is heart-rate based. Resistance and mixed-modality training can produce high internal effort with moderate heart rate, which means HR-only load can understate the session. If available, use the post-workout effort rating to adjust your score — it blends your RPE with the heart rate data.

The app calculates your personal heart rate zones based on your age, sex, and VO2 Max if available. Minutes spent in each zone contribute to your Strain score, with higher zones weighted more heavily. Sustained time in upper zones counts more than fragmented spikes.

High Strain raises the bar for what your recovery score needs to overcome. Multiple consecutive high-Strain days without adequate recovery will start to show up in your readiness directive.

Supernormal reads workouts from Apple Workout after they are saved to Apple Health. Workouts should be started in Apple Workout, then they sync back into Supernormal automatically.

Supernormal no longer starts or hosts workouts directly. To track a workout, start it in Apple Workout and Supernormal will read it after it is saved.

The most common reasons are delayed Apple Health sync, missing workout permissions, or the workout not being fully saved yet. If it still does not appear, check that Workout access is enabled in Health.

A composite metric that compares your recent physiological profile — HRV, resting heart rate, deep sleep, and VO2 Max — against age- and sex-matched norms to estimate whether your body is aging at a faster, average, or slower pace than typical for your age.

Biological Pace requires a stable picture of your recent averages. The 90-day minimum ensures the inputs reflect your genuine baseline rather than a noisy early sample.

No. It's a wellness indicator, not a validated clinical age clock. It doesn't use epigenetic, laboratory, or body composition data. Think of it as a directional signal about your current physiological profile relative to age norms — useful for tracking trends over months, not a medical measurement.

Biological Pace still works without VO2 Max, but the composite reweights the remaining signals to compensate.

Norm is your in-app intelligence feed — a persistent, consolidated stream of recovery insights, post-workout summaries, weekly reports, and physiological alerts. Rather than surfacing everything as separate notifications, Norm organizes it in one place with context.

From your delivered notifications, detected physiological patterns, weekly insight analysis, post-workout summaries, and biological signal changes. The feed holds up to 50 items and deduplicates automatically.

Norm only posts when something is worth saying. If your signals are stable and nothing notable has happened, the feed stays quiet intentionally. It's not a daily diary — it's an alert-grade intelligence layer.

Morning brief (daily readiness), end-of-day summary, journal reminder, wind-down before your bedtime, sleep debt alert, exceptional recovery alert, alcohol impact report, recovery trend warning, workout summary, nap detected, sustained stress alert, unusual body stress alert, Reserve threshold alerts (at 50%, 25%, and empty), weekly report, and more.

Most smart notifications require Premium. Also check iOS Settings → Supernormal → Notifications. The app uses cooldown windows to avoid over-notifying — if you received a similar alert recently, the next one may be intentionally suppressed until the cooldown clears.

When multiple signals — HRV, resting heart rate, respiratory rate, sleep, and wrist temperature — simultaneously deviate from your personal baseline, the app flags it as unusual body stress. The same pattern can be caused by illness, heavy training, travel, alcohol, heat, or acute stress. The language is intentionally cautious because the app cannot distinguish between causes. It's an advisement, not a diagnosis.

It fires one hour before your configured bedtime. It won't fire again once that bedtime has already passed.

Workout summaries are scheduled after Apple Watch finishes syncing the session. If HealthKit delivers the workout data late, the notification follows. The app uses a replay window to avoid sending duplicate workout alerts.

The morning brief sends when your current-day Reserve is actually ready, not just at a fixed clock time. That makes it more accurate when overnight data arrives later than usual.

Sometimes overnight sleep and recovery data are still settling. Supernormal waits until your morning Reserve is ready enough to send a useful brief.

Stress notifications are based on sustained, recent biological stress signals. They are meant to surface meaningful stress, not every short-lived fluctuation.

It connects your daily behavior to your physiological signals. Logging things like alcohol use, stress, poor sleep, or eating well adds context to your recovery and Reserve. Over time (roughly 30 days of entries), the app surfaces patterns — like how alcohol typically affects your next-day HRV, or what bedtime correlates with your best recovery.

Yes. Workouts, late caffeine consumption, and high stress events can be inferred from HealthKit data and surfaced as suggested journal entries. You confirm, dismiss, or ignore them — the app doesn't log anything as confirmed without your input.

Logging caffeine after 2 PM applies a Reserve penalty, reflecting the known effect of late stimulant intake on sleep quality and HRV.

Yes. Sleep stage targets, population baseline fallbacks, and anomaly thresholds are all sex-adjusted. Luteal phase is also accounted for in HRV interpretation and anomaly sensitivity.

No. All physiological processing happens on-device. Your biometric data never leaves your phone. Supernormal reads from Apple Health locally and stores results in an on-device app container.

Journal entries, notification state, and app preferences. Raw HealthKit data, Reserve history, and recovery history do not sync via iCloud.

No account required for any feature, including Premium. Subscriptions are managed entirely through your Apple ID via the App Store.

Journal entries and preferences restore from iCloud. Recovery history and Reserve data are rebuilt from your Apple Health archive, which syncs separately through Apple. The first recalculation after a device transfer may take a moment to complete.

Biological Reserve (today), Recovery Score, Sleep Score, Daily Directive every morning, 7 days of history, basic journal, no account required.

All smart notifications, full Trends tab (90 days), full Strain tab, journal pattern insights, weekly performance report, nap and stress detection, illness early warning, Reserve threshold alerts, Biological Pace, and Norm's full intelligence feed.

A one-time purchase ($44.99 USD) that includes everything in Premium forever, including all future features. No subscription, no renewal.

Your data stays on-device. You keep 7 days of visible history. Smart notifications stop. Features that require Premium become inaccessible until you resubscribe, but nothing is deleted.

No. It's a wellness app, not a medical device. When multiple signals deviate simultaneously, the app flags unusual body stress — but the same pattern can come from heavy training, travel, heat, alcohol, or stress. It's an early warning signal, not a diagnosis.

The most common causes: inconsistent Apple Watch wear overnight, irregular sleep timing, shift work, or less than 14 days of data. The app is designed around daily overnight wear. Irregular wear produces noisier baselines and less reliable scores. The more consistent your wear, the more reliable your data.

No. It's a personal wellness analytics tool. If something in your data concerns you medically, talk to a healthcare provider.

The underlying age-norm comparisons use sex-specific reference tables. Without a defined sex, the comparison has no valid anchor. This is a current limitation of the model.