Today Screen

Today Screen includes several important indicators that you can track throughout the day:

Also, from Today Screen, you can go to:

Health is the key metric your body shows you in Welltory. It’s always at the top of your home screen and helps you see how well you’re coping with daily stress and workload.

The color of your heart reflects your current state and changes the background of the main screen.

Health in Welltory shows how your body is handling life right now — your sleep, stress, workload, workouts, and even nutrition. It helps you catch the moment when things start going off track — before you actually feel it.

Your Health score is based on heart rate variability (HRV) — a proven marker doctors and scientists use to assess your risk of illness and your body’s ability to recover.

But unlike basic trackers, Welltory doesn’t just show whether your HRV is high or low. We analyze two key metrics:

This makes your Health score more than just a number — it’s a dynamic mirror of your inner state that helps you:

This metric shows how well your body is handling today compared to how it usually performs.

We compare your heart rate variability today with your baseline — the average of the past 60 days. That’s your personal “normal.” This helps you understand what shape your body is in right now: whether it’s balanced, recovering, or already running on empty.

Today’s HRV is your early overload indicator — it helps you catch the moment when your body starts slipping out of balance, before you actually feel tired, irritable, or lose focus.

Your Average HRV is your body’s baseline resilience. We look at your average HRV over the past 60 days and compare it with people like you, by age and sex. This shows how strong your internal resources are overall: how quickly you recover and how well you adapt to stress.

Health data in Welltory is collected from the Apple Health app to give you a fuller picture of your overall state.

While these numbers don’t directly affect your Health score, they add important context. For example, your Resting HR: Speel shows how well your body recovers overnight, and your Blood Pressure reflects the health of your cardiovascular system.

The Heart Rate Variability (HRV) metric we use is lnRMSSD. We chose to use this metric instead of the standard SDNN because it more accurately reflects the activity of your parasympathetic nervous system — the body’s protective mechanism responsible for efficient blood circulation and heart regulation. Higher numbers indicate the parasympathetic nervous system is actively working to protect your body.

A warning sign in your Health means we’ve spotted a sharp and unusual decline in HRV in your last measurement. This can simply reflect that you’re experiencing a lot of stress, but pay attention if that’s not the case — you might be getting sick. Take care of yourself by getting plenty of rest.

Measurement Health is limited to just a single measurement at one point in time — it’s not a complete picture of your whole day.

Health takes into account and analyzes all of your measurements from today, comparing them to both your personal baseline and population averages — it’s a more holistic and comprehensive analysis.

Sometimes the day has barely started, yet you already feel drained. Other times, after a long, busy day, you still have energy left — even though you’d expect to be running on empty. We often plan our lives around schedules and tasks, but forget about our most important resource — our own energy.

Battery helps you see how your energy levels change throughout the day — what restores them and what drains them. It shows how stress, activity, and rest affect your well-being, helping you plan your day so you have enough energy not just for work, but for yourself too.

In the Today Screen, you can see your current Battery level. To dive deeper, check out the full report.

Every morning, you wake up with a certain amount of energy — that’s your starting Battery level. It shows how well your body has recovered overnight.

To calculate this level, Welltory analyzes your resting heart rate upon waking, along with the quality and quantity of your sleep. But it’s not just about how many hours you spent in bed — what matters is whether that rest was enough for your body, given yesterday’s stress and activity.

If you didn’t wear your watch during sleep and didn’t manually enter your sleep times, we’ll estimate your Battery charge level in the morning based on typical sleep data. If you edit your sleep boundaries later, we’ll recalculate your Battery charge more accurately.

Your morning charge helps you understand how you’re starting the day: are you ready to take on challenges, or is it better to slow down a little? Over time, it becomes a personal guide — helping you plan your day not around what you have to do, but around what your energy actually allows.

Throughout the day, your body goes through different states — activity, stress, recovery, and rest. Battery helps you visualize how these states shift and how they affect your energy levels.

The chart shows how your energy is spent and restored in real time. The colors make it easy to understand what your body was experiencing:

This daily snapshot helps you understand your energy in motion — not just that you’re tired, but why. It makes your energy measurable:

At night, your body restores its strength — and Nighttime Recharge shows how that process unfolds. The chart shows which sleep stages were most restorative and how much energy you regained by morning.

The white line reflects your recovery dynamics: the smoother and higher it rises, the better your sleep quality. The final point on the line is your morning energy level — the result of your night’s rest.

The chart shows how your sleep quality directly affects your morning energy levels. It helps you understand why some mornings you wake up refreshed, while others start with fatigue. By spotting these patterns, you can adjust your evening habits — go to bed earlier, unplug from your devices, or create a calmer routine — to sleep more deeply and wake up with a higher charge.

Ambient HR: Daytime reflects how well-rested your body feels, so we take it into account when calculating your charge level.

Sleep Balance is how much sleep you got last night relative to your sleep need — the minimum amount of sleep your body needs.

The closer you meet your sleep need, the more you recharge your Battery. We calculate your sleep need based on how much you moved during the day, along with your usual sleep time and sleep debt — the amount of sleep you “owe” your body from not getting enough rest on previous nights.

We grab your actual sleep time from Apple Health, but you can also enter it manually when you don’t wear your Apple Watch overnight.

Sleep Guidance is here to help you get a good night’s rest and recharge your battery overnight.

Your optimal wind-down window is based on your usual sleep schedule — following it will help you take full advantage of your body’s natural melatonin levels, which start to rise near wind-down.

Your wake-up time is based on sleep need – how much sleep you need to get. We calculate it considering your usual sleep schedule, sleep debt, and how active you were throughout the day.

Battery is a more comprehensive overview of your energy levels — it takes into account your sleep, heart rate, and absolutely everything you do during the day.

Measurement Energy reflects the activity of your body’s recovery systems at a single point in time during the day. It’s important information to have, but it doesn’t take into account everything that happened to you and your body before you took the measurement.

Stress is wearing you down silently. Your heart pounds, blood vessels constrict, stress hormones flood your system. If you're running or lifting weights right after, that response is exactly what your body needs. But when you're just sitting at your desk, those same hormones have nowhere to go. They're quietly damaging your cardiovascular system, driving inflammation, and pushing you toward burnout.

The problem is that you can't feel this happening until it's too late.

Welltory catches it early. Our algorithm reads your heart rate like a lie detector for your body's stress response. Built on 8 years of data from 16 million people and grounded in cutting-edge scientific research, it doesn't just count beats — it understands your full context. It factors in how you slept, how active you've been, and what your body is dealing with right now. Your Stress score isn't a vague “you seem stressed” notification. It's a precise measurement of how much damage is accumulating today.

Even better: you see exactly what's causing it. That third coffee at 2 pm. Sitting through 4 hours of back-to-back meetings. Last night's terrible sleep left you starting the day already in the red. The pattern that's been quietly draining you for weeks becomes completely visible.

Most stress trackers stop at telling you there's a problem. Welltory shows you how to fix it. Move now — and here's how intensely. Rest now — and here's why it matters. Sleep better tonight — and here's your optimal bedtime based on your data. You're not guessing or hoping anymore. You're actively protecting your health before Stress damages it.

Your Stress level updates in real time throughout the day on your Today Screen. The moment you wake up, you see whether your body actually recovered overnight or if you're already starting in the red. As the hours pass, the number moves with you, climbing when Stress builds, dropping when you recover.

You don't wait until you're exhausted to realize something's wrong. You see it happening and intervene while you still have the energy to do something about it.

Check in with your Stress Impact anytime to get an instant read on how things are going right now compared to previous days. If you notice your Stress score skyrocketing every Tuesday, you can start investigating the cause. Maybe it's that standing meeting that always runs long, or the traffic jam that only happens on Tuesdays, or the fact that you skipped lunch that day to catch up on work.

By the end of the day, this becomes your damage report, showing exactly how much today cost you. Instead of managing Stress after it's already destroyed you, you're managing it while it's still happening. That's the difference between surviving demanding days and collapsing after them.

This chart reveals which activities stress you out and which ones help you recover.

Once you start tracking this, the patterns become obvious. That 2-hour afternoon meeting that shows up in orange has clearly been doing more harm than good. That 15-minute walk after lunch that turns your orange zone blue is actually one of the best things you do all day. The evening you spent reading that kept you in blue the whole time genuinely helped you recover.

Based on these insights, you naturally stop doing more of what drains you and start doing more of what restores you. It becomes automatic once you can actually see the effect of your choices.

This shows how many minutes your body spent in the danger zone today: heart rate elevated, no movement happening, stress hormones circulating with nowhere to go.

Compare it to your average for this day of the week. More than usual means you need to act now: take a walk, do some stretches, cook dinner instead of ordering in, play with your dog, whatever helps you move and reset. Less than usual means you're handling today better than you typically do.

Track this daily, and it becomes instinctive. You start feeling tension building, and you know exactly when to intervene before it costs you hours of recovery time later.

This chart shows how effectively you're managing Stress throughout the day. The thicker the line gets, the more damage you're accumulating. But here's the crucial part: you have a brief window after stress hits where something as simple as a 10-minute walk can completely erase it. Wait too long and that tension gets locked in: your body stays on high alert, and the fatigue becomes sticky and persistent.

This chart shows you exactly when that recovery window is open. Miss it and you'll pay the price for hours. Catch it and you bounce back fast. Recovery isn't about luck or having good genes — it's about timing and taking action when your body actually needs it.

This screen links every physiological event to what you were actually doing at the time.

You'll see the connections clearly:

Your body has been trying to tell you what works and what doesn't this whole time. Now you can finally understand what it's saying and make choices that actually support your wellbeing, rather than undermine it.

This view lets you zoom out and examine your stress patterns over weeks and months instead of obsessing over individual days. When you look at the bigger picture, you'll notice things you've been completely missing.

Maybe your stress spikes predictably every month during the last week when deadlines hit. Or that workout routine you started six weeks ago is genuinely working — your baseline Stress has dropped 20% and your recovery is noticeably faster. Or perhaps you thought you were managing fine, but the data shows Stress has been quietly climbing for six weeks straight, which explains why you've been feeling so drained lately.

You can't fix patterns you can't see. These trends make the invisible completely visible, which means you can finally address the root causes before they break you. This is how you stop reacting to burnout after it happens and start preventing it before it takes hold.

Stress on Today Screen is a more comprehensive overview of the toll all of today’s stressors take on your body — it takes into account absolutely everything you do.

Measurement Stress reflects the activity of your body’s stress response systems at a single point in time during the day. It’s important information to have, but it doesn’t take into account everything that happened to you and your body before you took the measurement.

Wear your Apple Watch at night to get a detailed report on your sleep. For now, Sleep Analysis is only available to iOS users with an Apple Watch.

If you don't wear a watch at bedtime but see the sleep widget in Today Screen, you can manually add a time. This will help us provide you with a more consistent analysis and offer better recommendations for your ideal bedtime, wake-up time, and overall sleep needs.

To make it as easy as possible to see all the key data your Apple Watch tracks at night, we compiled it into a multi-function chart. It displays three graphs: Comfort, Breathing, and Stages.

Comfort reflects how restful your night was. Tossing and turning is calculated based on the energy you expended, while noise levels are recorded by your Apple Watch.

Breathing is based on two data streams — Respiratory Rate and Blood Oxygen levels — both recorded by your Apple Watch.

We calculate the Stages using raw data from Apple Health, so they may differ from those calculated by Apple. Note: Full synchronization between your Apple Watch and Apple Health may take some time after you wake up, so the data could update later.

Sleep Insights includes Sleep Score chart that relies on:

If you have good Sleep Insights, you will have more energy during the day. Sleep Insights will be good if you sleep as much as your body needs, fall asleep and wake up at the usual time and do not lie awake for long periods of time, and your heart rate stays within your normal range.

Sleep Balance reflects how much sleep you got relative to your sleep need. Your sleep need varies daily based on your sleep debt, usual schedule, and activity during the day.

To determine how much time you spent asleep, we analyze your sleep data using smart algorithms and subtract the time you were awake.

Sleep Schedule measures if you’re going to bed and waking up at consistent times every day. By sticking to a sleep schedule, you’re helping your body produce “sleep hormone” melatonin at the right times, making it easier for you to fall asleep, stay asleep through the night, and wake up in the morning. This also leads to deeper, more restorative sleep because your body is better able to enter and stay in the sleep stages that are most beneficial for recovery and improve overall health.

We calculate your Sleep Stability score based on the number of wake-ups during the night, total time spent awake, and the duration of your longest wake-up.

Waking up several times during the night is normal and a natural part of transitioning between sleep cycles. It’s usually nothing to worry about unless you experience many moderate or extended wake-ups.

Heart Rate Wave is an experimental metric that reflects how restorative your sleep was based on your heart rate pattern.

Elevation shows if your heart rate from last night was higher than usual. Elevated heart rate during sleep can indicate lower sleep quality with less time in deep, restorative sleep stages.

Generally, the shape of the wave should resemble a hammock: your heart rate decreases until melatonin levels peak in the middle of the night and then increases together with your cortisol levels as you move toward wakefulness. If the Wave deviates from this shape, it may indicate that your sleep wasn’t very restorative.

Wake-up HR shows your heart rate at the end of your sleep cycle. If it’s lower than your baseline, it might indicate that you weren’t quite ready to wake up. If it’s higher, your body likely didn’t recover enough overnight.

This section includes three graphs:

Nighttime Recharge is a graph that reflects whether your Battery has had time to recharge. It recharges better if you spend enough time in deep and REM sleep.

Your sleep directly impacts your Morning Stress Level. If you’ve slept well, your body starts the day in a more resilient state. However, if you don’t get enough rest, your body will struggle more with stress throughout the day.

Everything you do during the day affects your sleep need and best bedtime. Your need for sleep will decrease if you got enough sleep last night and increase after stress and activity.

We’ve launched a new Activity Report for Apple Watch users to help you understand how much you move each day, whether it’s enough, and how you can stay even more active. The main idea is simple: every bit of movement counts. Even a walk to the kitchen or tidying up around the house adds to your progress.

We brought this idea to life with the Activity Mountain metaphor. Throughout the day, it’s like you’re “climbing” your own mountain — the higher it is, the more active your day has been. The color of the peak shows how intense your activity was — brighter colors mean your heart really got a workout. And at the top of the report, you’ll see an entire “mountain range”: your activity over the past seven days.

The Activity Overview section highlights two key metrics: Active Time and Intense Activity. Active Time shows the total time you spent being active — whether it’s everyday movement or a slow stroll. We view this as an essential component of your overall well-being. Intense Activity tracks the minutes your heart rate was in Zones 1–5. This kind of activity is especially good for your heart and endurance.

In the Move for Longevity section, you’ll find three key metrics: Today’s Longevity Goal, Longevity Progress, and 7-Day Intensity Minimum.

Today’s Longevity Goal is your personalized daily load, measured in METs. Longevity Progress shows how many minutes you spent in heart rate zones starting from Zone 1 — that is, in elevated activity. 7-Day Intensity Minimum reflects the number of METs you accumulated during that time. Each of these metrics is shown in a separate chart to help you track your progress toward your goal.

In the Informative Trends section, you can track how your metrics change over time. The charts help you spot patterns and gain a better understanding of what affects your activity levels.

Currently, Activity Report isn’t available to everyone yet, but we’ll be rolling it out to all iOS and Apple Watch users soon.

In Workout Report, you will find detailed information about how effectively you exercised and how the activity affects your body.

Heart Rate Zones are individual values that indicate what your heart rate should be for a more effective workout. The zone boundaries change each day based on your morning resting heart rate and the maximum METs you can accumulate today. The more time you spend in Zone 5, the more intense the workout.

See how much fat your body burns in each heart rate zone.

In the Workout METs graph, we use the MET parameter to more accurately determine how intense your workout was. Each bar shows how your effort compares to your resting state.

Beneficial Activity Threshold is calculated based on the maximum number of METs you can accumulate today. This number is in the upper left corner of the graph and depends on your age, training level, and resting heart rate (the number in the lower right corner). In the upper right corner is the heart rate at which you would reach that MET number. Beneficial Activity Threshold changes each day depending on these numbers.

This graph reflects how your activity affects the Stress graph.

Exercising in Zones 1 to 5 helps your body counteract harmful stress built up over the past 2 hours. If you keep exercising after you’ve burned off that stress, you start accumulating Buffers. They strengthen your body’s resilience, helping prevent future sedentary stress.

For example, if you accumulate 30 Buffers and then take a tense 30-minute work call that would normally increase your Stress, it won’t affect you. The Buffers will protect you from harmful stress and help your body stay balanced.

This chart helps you keep track of how your charge level changes. This is so that you don't overload your body and keep a balance between activity and rest.

Please be aware that if you are taking any medications that can affect your heart rate, the accuracy of our app's evaluation based on HRV readings may not be completely accurate. We advise consulting with your healthcare provider for a more tailored insight into how your medications could affect heart rate readings.

Currently, the Today Screen feature is exclusively available to iOS platform users who use Apple Watch or Oura.