Recovery
Overnight HRV, resting heart rate and breathing rate against your own 30-day baseline. Tells you whether your body is ready to push or needs an easy day.
For iPhone and Apple Watch
Know how hard to go today
Snaga reads your Apple Watch data from Apple Health and turns it into three numbers each morning: Recovery, Sleep and Exertion. Then it tells you how hard to train today.
- Free
- No account
- No ads
- Data stays on your iPhone
Every morning
Three numbers. One clear answer.
Snaga compares last night with your own baseline, not with someone else's average, and explains the result in plain words.
Sleep
Duration, deep and REM sleep, efficiency and consistency in one score, plus Tonight's Target: when to go to bed to hit your sleep goal.
Exertion
Time in heart rate zones on a 0 to 10 scale. Your daily target follows your recovery, with a suggested workout that gets you there.
How it works
Wear it. Wake up. Train smarter.
Wear your Apple Watch to bed
The Watch already records heart rate, HRV and sleep into Apple Health. Snaga needs nothing else: no strap, no ring, no account.
Open Snaga in the morning
Recovery, Sleep and your Exertion target are ready. On first launch Snaga reads up to three months of history, so scores can show from day one.
Train to the target
Push on a green day, ease off on a red one. Your wrist taps when you reach the target during a workout.
Features
Built for people who train
Runners, swimmers, cyclists, triathletes and anyone who wants to stop guessing.
Early warning
Catch a rough day early
When several overnight signals are off at once, Today shows a heads-up before you feel it, so you can take it easy.
- Watches HRV, resting heart rate, wrist temperature and breathing rate together
- Rest Mode lowers your targets for a few days
- A notification when it holds two nights in a row
Trends and training load
Train to your recovery
See when you push too hard and when to ease off. Recovery against Exertion, recovery-based training balance and training load in one place.
- Long term and short term load, load ratio and load focus
- A notification when load climbs too fast
- Cardio fitness, heart rate recovery and Fitness Age over time
Swimming
Finally, an app that gets swimmers
Pool swims broken down by set, stroke, length and 100 m split, with SWOLF and stroke rate.
- Critical swim speed (CSS) from a short test
- Pace zones for every set
- Swim records from 100 to 1500 m, plus CSS, pace and SWOLF trends
Plans
Plan it here. Do it there.
Build interval workouts and pool plans on your iPhone and send them straight to the Workout app on Apple Watch.
- Goal plans: a 10 km run, a 1500 m swim or a 100 km ride by your date
- Plans adjust to your recovery every day
- Pool plans in meters with target pace and rest by time or until you tap
Journal
Find what moves your recovery
Tag your day: alcohol, late meal, sauna, meditation, GLP-1 and more. After a few weeks Snaga shows which tags go with a better or worse next morning.
- Tag from the app, a widget or Control Center
- See the effect of each habit on Recovery
- Mood check-in for every day
Running
Every run, read for you
A route map coloured by heart rate zone, splits with pace and heart rate, and how long you spent in each zone.
- Best efforts and pace zones
- Effort and heart rate recovery for every run
- TCX export for Strava or TrainingPeaks
Cycle tracking
Reads your cycle, if you want it to
Off by default. Turn it on and Recovery, wrist temperature and health markers are read with your cycle phase in mind, so a normal dip is not flagged as a warning.
- Uses period and ovulation data already in Apple Health
- Read on your iPhone, never collected
Apple Watch
Your coach on your wrist
Today's numbers and complications on the Watch face, plus live workouts with heart rate zones and Exertion.
Live workouts
Runs, walks, rides, pool and open water swims with live zones and Exertion.
Haptic cues
A tap at your target and at every kilometre or 100 m.
Lock Screen and Dynamic Island
Your Watch workout shows live on your iPhone while you train.
And more
Everything your Watch knows, made useful
Body Battery and stress
Energy through the day and stress from heart rate, like a battery you can check any time.
Steps and energy
Steps and energy pace against your usual day.
Health markers
Wrist temperature, blood oxygen, breathing rate and resting heart rate trends.
Weekly recap
Every Sunday: load against last week, average recovery, your best day and one tip.
Rides
Power, FTP and power zones.
Cardio fitness
VO2 max, heart rate recovery and Fitness Age with a What if simulator.
Records and streaks
Month calendar, streaks, weekly goals, personal records and a look back at your year.
Export anywhere
TCX for Strava or TrainingPeaks, CSV, and a one-page Health Report PDF.
Widgets and Siri
Home Screen and Lock Screen widgets. Ask Siri for recovery, sleep or today's target.
Ask Snaga
Ask about your last two weeks. Answered on the device with Apple Intelligence.
Health Check
Shows which Health data is missing and how to switch it on.
Private by design
Snaga reads Apple Health on your iPhone and works everything out there. Your health data never leaves your iPhone and Apple Watch.
- No account
- No servers
- No analytics
- No ads
- No tracking
FAQ
Questions, answered
Is Snaga free?
Yes. Every screen is free, with no ads and no subscription. You don't need an account.
Do I need an Apple Watch?
Yes. Recovery, Sleep and Exertion come from the heart rate, HRV and sleep data Apple Watch writes to Apple Health. Wear it overnight for Recovery and Sleep.
Which iPhone and Apple Watch does it support?
An iPhone with iOS 17 or later and an Apple Watch with watchOS 10 or later. Ask Snaga needs an iPhone with Apple Intelligence.
How soon will I see my Recovery score?
On first launch Snaga reads up to three months of history from Apple Health. If Health already has 7 nights with sleep and HRV, Recovery shows the first morning.
How is Recovery calculated?
Snaga compares last night's heart rate variability, resting heart rate and breathing rate with your own 30-day baseline. Higher HRV and a lower resting heart rate than usual mean you are better recovered.
Is it good for swimmers and triathletes?
Yes. Snaga splits pool swims by set and stroke, finds your critical swim speed, gives pace zones, and records pool and open water swims, runs and rides on Apple Watch.
Is my health data uploaded anywhere?
No. Snaga has no servers and no analytics. Everything is calculated and stored on your iPhone.
Is Snaga a medical device?
No. Snaga is a wellness app. It does not diagnose or treat anything. Talk to a doctor about any health concern.
Which languages does Snaga speak?
English, Ukrainian, German, Spanish, French, Brazilian Portuguese and Japanese.
Stop guessing. Start training to your body.
Snaga for iPhone and Apple Watch.