Back off
Recovery is positive, but sleep is short and load is already running hot.
82% recovery
76% sleep need
+40% load
Your training Your training decision engine
Recovery, sleep, load, and calendar context become one clear call before you train.
Recovery 82%
Load +40%
Sleep 76%
Tempo Friday
76%
5h 42m / 76% of need
82%
Positive recovery
12.8
Moderate strain
Today's Plan
Back offEasy run 30 min. Suggested load: 24 to 38 pts.
7-Day Load Signal
+40%
Works with
Start the day with a real read
AthleteOS stays represented as the web dashboard it actually is.
Strain
12.8See whether today's effort fits the week you're already building.
Sleep
76%Sleep stays represented as percent of need, matching AthleteOS.
76%
Recovery
82%Recovery is in range, but sleep and load still shape the call.
HRV+18ms
Load balance1.42
PlanKeep easy
See the trend behind the decision
Cardio Trends keeps HRV, resting heart rate, average heart rate, and VO2 Max in context before you adjust training.
67.4ms30-day HRV avg
Typical range60 - 71 ms
+3%vs prior month
Apr 1 - Apr 29Monthly view
Cardio Trends
Heart Rate Variability
30-day trend average
67.4ms
+3% vs prior month
This month is running above your prior month average of 65.7 ms.
One scroll, one decision layer
Signals come in separately. AthleteOS turns them into the next decision, the week view, and the plan.
Read today
Sleep, recovery, strain, and load are surfaced as dashboard signals.
Protect the week
The weekly view catches spikes before they become a pattern.
Adjust the plan
Calendar and planned sessions shift around the athlete's current state.
Controlled week with one recovery limiter
Improved Session consistency held steady.
Slipped Sleep support needs work.
Next Keep one easy day before tempo.
MonTueWedThuFri
GymEasyOffRunTempo
Go deeper with Ask AthleteOS
Ask why the day changed, what is driving recovery, or how to adjust the week. The answer is grounded in the same signals behind the dashboard.
Ask AthleteOS
Source backed
Why back off if recovery is positive?
Because load and sleep are the limiter today.
Recovery is green at 82%, but sleep is only 76% of need and weekly load is already up 40%. Keep the run easy and move tempo to Friday.
Recovery82%
Sleep76%
Load+40%
CalendarTempo Friday
Answers from your data
Ask about today's readiness, yesterday's workout, or this week's load.
Proactive check-ins
Daily outlooks surface the one thing that should change before training.
Sources you can trust
Every answer points back to recovery, sleep, load, calendar, or logged sessions.
Integrations
Connect your stack
Bring recovery, workouts, health, and calendar signals into AthleteOS so the app can make one clearer training call.
Wearables
Training apps
Calendar
WHOOPRecovery syncedStravaLoad importedCalendarTempo movedKeep today easy. Move tempo to Friday.
Recovery is positive, but sleep is short and load is already elevated.
Questions before you start
The short version: AthleteOS does not replace your coach or your judgment. It organizes your signals into a clearer training call.
Is AthleteOS only for WHOOP users?
No. WHOOP gives strong recovery and sleep context, but AthleteOS also uses training logs, Strava, Apple Health, Google Calendar, and manual entries.
Does it create workouts for me?
It can turn the day's read into a suggested session, but the main value is deciding whether to push, hold, or back off based on your current state.
What makes this different from another dashboard?
The dashboard is not the point. AthleteOS ties recovery, sleep, load, and schedule together so the next action is obvious.
Can coaches use it?
Yes. Coach views are designed around roster attention, load state, intervention notes, and athlete drill-downs.
Built for privacy
Your training, recovery, sleep, and notes stay protected with auth-protected access, encrypted integration tokens, and source-level controls.
Ready when you are
Start with one training call. AthleteOS brings tomorrow's recovery, sleep, load, and calendar into view before the session starts.