Recovery
A daily score built from your HRV, resting heart rate and sleep that tells you when to push and when to rest.
86Ready
HRV
68 ms9%
Resting HR
52 bpm2
M
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W
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F
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Wake up knowing what your body needs.
Works with the wearables you already own
- Apple Health
- Garmin
- Oura
- WHOOP
- Fitbit
- Withings
- Polar
- App of the DayApp Store
- Best Wellness AppMobile Design Awards 2026
Real mornings from people who stopped guessing.
Runners, new parents, night nurses and weekend hikers share how one morning number changed the way they plan their day.
Recovery 41%“Recovery said rest, so I swapped intervals for a slow lake morning. I ran a personal best three days later.”
Ines, marathoner
- MorrowShared
Sleep score
92
7h 48m
“Seven hours, finally. My first 90 in months.”
Ana, new parent
Protein 24 g“Snapped my breakfast and it logged 24 g of protein before I even sat down.”
Dana, teacher
Sleep 85“Moving my stretch to 10 pm took my sleep score from 68 to 85 in two weeks.”
Mei, architect
- MorrowShared86
Ready to train
“Green at 6 am means the hard session is on.”
Jonah, rower
Strain 14.2“Strain targets keep my long rides honest. No more wrecked Mondays.”
Tomás, cyclist
HRV 72 ms“It reads my Garmin data, so there is nothing new to wear or charge.”
Kofi, trail runner
- MorrowShared
Weekly strain
84
Best this year
MTWTFSS“Best training week of my year, zero burnout.”
Sam, running coach
HRV +18%“I watched my HRV climb for three weeks before my first big summit. I knew I was ready.”
Priya, hiker
Recovery 88%“Green days get the hard set. Yellow days get easy laps. It really is that simple.”
Elena, swimmer
Protein 38 g“Dinner photo in, macros out. Five days in a row at my protein goal.”
Marcus, lifter
Sleep 92“Night shifts wrecked my sleep. The morning brief helped me find a rhythm that actually works.”
Sofia, night nurse
Everything your body says, in one calm place.
Morrow reads the signals your watch already collects and turns them into five numbers you can act on, every single morning.
Sleep
Stages, consistency and sleep debt in one view, plus a bedtime that sets up a better tomorrow.
Time asleep
7h 48m
10:40 pm6:28 am
DeepCoreREMAwake
Strain
Workouts and busy days on your feet, measured against what your body can actually handle today.
12.4of 21 today
Today's target12 to 14
- Morning run8.1
- Strength3.2
- Daily movement1.1
Nutrition
Snap a photo of your plate and Morrow logs calories, protein and carbs in seconds.
Logged in 2 secondsLunch
612 kcal
- Protein38 g
- Carbs44 g
- Fat24 g
Today1,480 of 2,200 kcal
Energy
Watch your energy rise and dip through the day, and learn which habits refill it fastest.
Energy now
74%
6 am2 pm10 pm
Morning walk +8Back to back meetings −12
A plan for the day, before your first coffee.
No dashboards to decode. Morrow does the reading and hands you three simple steps.
Wear it tonight
Keep your Apple Watch on while you sleep. Morrow quietly reads your heart rate, HRV, breathing and movement.
Wake up to your scores
Recovery, Sleep and Strain are ready before your alarm, each with one plain sentence that explains it.
Follow today's plan
Get a strain target, a bedtime that fits tomorrow and one small habit worth trying tonight.
9:41
Monday, 9 November
Morning brief
86
Ready to train
Up 12 points on yesterday after a long stretch of deep sleep.
Today's plan
- Strain target12 to 14
- Bedtime10:40 pm
- Habit to tryNo coffee after 2 pm
Last night
7h 48m
DeepCoreREMAwake
TodaySleepJournalYou
Your health data stays yours.
The most personal numbers you have should never become a product. We built it so they never will.
Private by default
Your data is encrypted on your iPhone and in your own iCloud backup. Nobody at Morrow can read it.
No ads, ever
We never sell, rent or share your health data with advertisers, insurers or data brokers.
Yours to keep
Export everything as a single file or delete your account in two taps, whenever you like.
Questions, answered.
Everything people ask before their first night with Morrow.
Do I need an Apple Watch?
An Apple Watch gives Morrow the richest data, but you can also connect Garmin, Oura, WHOOP, Fitbit, Withings or Polar through Apple Health. Recovery and Sleep need overnight heart rate data to work.
How is my Recovery score calculated?
Morrow compares last night's heart rate variability, resting heart rate, breathing rate and sleep against your own 30-day baseline, so the score reflects what is normal for you, not for an average person.
How soon will my scores feel accurate?
You get your first scores after one night. Morrow learns your baseline over about two weeks, and the numbers get more personal from there.
Will it drain my watch battery?
No. Morrow reads the data your watch already records, so nothing extra runs in the background.
Where is my health data stored?
On your iPhone, with an optional encrypted backup to your own iCloud. You can export or delete everything from Settings at any time.
Can I skip wearing my watch to bed?
Yes. Strain, Energy and Nutrition still work during the day. Recovery and Sleep simply wait for your next night of data.
Your first morning read is one night away.
Download Morrow, wear your watch tonight and wake up knowing exactly how to spend your energy.
Download for iPhone(opens in a new tab)
Rated 4.9 out of 5 on the App Store 18K ratings
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