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 isn’t just tiredness or irritation. It’s a physiological process that directly affects your heart, blood vessels, sleep, focus, and overall well-being.

Most of us live in a state of sedentary stress — we worry, work under constant tension, but stay physically still. In this state, the body never gets the signal that the danger has passed — the heart rate stays high, and the body doesn’t get a chance to release tension. If Stress isn’t reduced, the body remains in alert mode, slowly wearing down your health.

Welltory helps make sedentary stress visible and manageable, so you can understand what’s happening with your body and know what to do about it right now.

We use an advanced algorithm to estimate your stress level. It factors in changes in your heart rate throughout the day and the METs you burn. Each morning, we record your resting heart rate — your personal baseline. From there, the app compares your current heart rate with that reference point and takes your METs into account:

At the same time, Welltory goes beyond just heart rate and METs. The Stress Report takes into account your sleep, activity, and recovery to understand why Stress is building up faster today and how you’re helping your body release it throughout the day.

To avoid Stress accumulation, it’s important to notice it in the moment. If the chart shows rising tension, it’s a signal not to wait until the end of the day — take a short walk, stretch, or get some fresh air. When you see how your body reacts, you regain control — not in theory, but here and now.

This is the main metric of the report — it shows how much Stress is affecting your body right now. You can open the report at any time and immediately see your current state. As the day goes on, this number turns into your daily result, showing how much the day’s Stress has actually affected your body.

It helps you notice when tension becomes harmful and take action in time — pause, move, or rest. With it, you stop reacting to Stress after the fact and start managing it as it happens, preserving your energy even on the most demanding days.

This section shows how your day unfolded — periods of Stress, Recovery, Neutral, and Activity. It helps you see when your body is balanced and when it was overloaded. If stress periods follow one another without breaks, your body is working at its limit and needs time to reset.

Daily Timeline shows what kind of activities make you feel stressed and which ones help you relax and recover. Over time, you start noticing patterns: some tasks drain your energy, while others — like a walk or reading — help you unwind. Knowing this, you can act more consciously — plan your day around what truly works for you and make tough days easier to handle.

This screen shows how stress builds up during the day and how effectively you deal with it. The line reflects your current level of tension: the thicker it gets, the more strain your body is under — and the more crucial it is to take action. This is your best moment to step in — a short walk, stretch, or quick movement can help your body process stress and reduce its impact. The curve also highlights when your actions were most effective — those moments when you helped your body release tension and stay balanced.

The body has a limited recovery window. If you take a break or move soon after a stressful period — even a short walk or stretch — tension fades naturally. But if Stress continues without breaks, the body stays in an alert state, and fatigue “gets stuck.”

This screen offers an important insight: recovery isn’t accidental — it’s the result of specific actions. It helps you organize your day so that tension doesn’t become chronic and your energy returns on time.

These are your activity metrics from Apple Health — steps, calories, and workouts. They don’t affect the Stress calculations but help complete the picture of your well-being. If you notice your stress level rising, take a look at your activity — your body may simply need to move. Even a short walk, stretch, or quick workout can help release tension and restore energy.

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.