Questions, answered.

Woah is an iOS app that turns the numbers from your wearable into one clear answer every morning: a recovery score from 0 to 100, and one honest message about what your body needs today. It reads your sleep, heart-rate variability, resting heart rate, breathing rate and activity from Apple Health, and does the interpretation for you.

Wearables are great at collecting data and bad at telling you what it means. You wake up to a dashboard of graphs and still don't know: should I train today or rest? Woah replaces the dashboard with a single score, a plain-language explanation of why, and concrete guidance for the day. No jargon, no guesswork.

Anyone who tracks their body and wants to act on the data: people who train, people fixing their sleep, people managing stress, and couples who want to understand each other's days. You need an iPhone (iOS 17 or later) and ideally a wearable that writes sleep to Apple Health.

Any device that syncs to Apple Health: Apple Watch, Garmin, Oura, Whoop, Polar, Fitbit and others. Woah reads from Apple Health, so there are no separate accounts or logins. If a night looks wrong, you can correct sleep, steps or stress manually, and if you have no wearable you can enter values by hand.

The score weighs four overnight signals: sleep is the biggest part (about half), then heart-rate variability compared with your own baseline (about a third), and smaller contributions from resting heart rate and breathing rate. On top of that, life adjusts the result: high self-reported stress, a declining HRV trend, or alcohol and nicotine the evening before can cap how high the score can go, and recent hard training is factored in: yesterday's session lowers the score directly, and a big session keeps holding it down for up to three days, because the legs often carry a hard session most on the second morning. The result lands in one of three zones: Ready (75 and up), Caution (50–74), Recover (below 50).

Because normal is personal. An HRV of 45 ms can be excellent for one person and low for another. Woah builds a rolling baseline from your own history and scores each morning against it, so the score tells you how you are doing relative to you.

By design. Woah locks the score when your night's data first arrives, so it is one stable answer for the day rather than a number that drifts as data trickles in. Tomorrow is a new score.

The day as it happens, stacked under the score. The morning card opens with a greeting that changes each morning, then Woah's line for the day, written when your night's data landed, and it carries the time it was written. Through the day every notice the app sends about your day lands on top of it as a card: the mid-morning plan, the afternoon dip from the Tank, the caffeine cutoff if you log caffeine, the afternoon check-in, the evening wind-down. Each of those is drawn as the notification it was, with its title and the full explanation. The newest is in front with its own time; swipe sideways to read back through the day. Every card after the morning one shows your Tank in the corner, where the day started and where it stands now, so the words and the number read together. The cards are re-read each time you open the app: if the afternoon card asked for a walk and you have trained since, it says so instead, before any notification could catch up. Nothing is deleted by hand; the day's cards expire at 04:00 with the day. Without Woah AI the morning line is blurred and the other cards stay sharp, because those come from Woah's own set of lines rather than from Claude.

At 04:00, not midnight. Check the app late in the evening or just after midnight and today's score and guidance stay right where they were — you are still living that day. From 04:00 in the morning, Woah starts looking for the new night's sleep.

A block on the main screen that answers the day's practical questions directly from your data, one short question per row: train today, how you slept, whether you are getting sick, your sleep debt, tonight's sleep, when to wind down, whether to sleep in, and your steps. “Tank right now” sits above it as its own section. The answers are computed from your numbers, never invented, and each row is the whole answer. Rows with a place of their own open it when tapped: train today opens your training, how you slept and tonight's sleep open the sleep signal, getting sick opens the radar, sleep debt scrolls to Last 7 days, alcohol opens the diary and steps open the activity signal. Wind down and sleep in describe tonight and do not open anything. Right after it, “Goals, answered” collects your goals: today's items from your coach's weekly plan, which you can tick off right there, and underneath, how yesterday went. In the answers themselves, a thing you have already done today — a workout logged, a step target met — turns green with a check in front of it.

Tap More in the tab bar and choose Getting sick?, or the Getting sick? tile under Your signals, or the row in Today, answered, and you get the illness radar as its own page: a 1 to 10 score for how much your body's overnight signals look like the pattern that often comes a day before you feel ill. It reads up to five signals against your own baselines — your sleeping wrist temperature (where your watch measures it), resting heart rate, the stress signal, breathing rate, and how broken the night was — and lists each one so you can see which sit where they usually do and which have drifted. A low score means no signs; a high one means several systems are off at once, and the app will say to take it easy. The same reading answers the “Am I getting sick?” row in “Today, answered”, appears as a card in the deck, and can be shared as a card. On mornings with clear signs, the morning briefing mentions it too.

It is not a diagnosis, it is a comparison with your own normal, and it says so on the page. The score, the signal list and the one-line verdict are free, computed on your phone. The written read on what the pattern looks like and what to do tonight is written by Woah AI, so without it that paragraph sits blurred on the page with a Get Woah AI button on it. If your tracker doesn't write wrist temperature (Garmin doesn't), the radar simply reads the signals it has and says so honestly.

Further down the same page, Looking back draws the radar as a timeline, by days, weeks, months or all of it, like every other chart: a thin orange line on a morning that scored 4, a thin red one on a morning of 5 or more, and a faint green one on a calm morning (a gap means nothing was measured), so the periods you were getting sick stand out at a glance. Above it, how many periods and how many red mornings the span held; two calm mornings inside a cold do not split it in two. Every morning is read against the six before it, exactly as today's reading is. The same timeline sits in Trends under Recovery. It is free, like the rest of the radar.

Five tiles on the main screen, one per signal: sleep as five stars filled to last night's grade, your resting heart rate as a heart, your breathing rate as lungs, your stress signal as a wave that runs smooth when you are calm and ragged when it is high, and today's steps as a ring filling toward today's target. Each tile is one picture and at most one number, coloured green, amber or red by where you stand. A small arrow beside sleep, heart, breathing and stress says which way today went against your own normal (the last two weeks, or your 30-day baseline for heart and stress): the arrow points the way the value moved, green when that is good for you, red when it is not, grey when it is as usual. Steps get no arrow, because a morning is always behind a whole day. The same arrows sit on three rows of "Today, answered": how you slept against your normal, the illness radar against yesterday, and your sleep debt against yesterday.

Tap a tile for that signal's own page: the number, one line about it, how it counted in today's score, and everything behind it. Sleep holds the sleep score; the stages, Routine and Social jetlag are read into the score and the coach but not drawn on the page right now. Heart holds the resting-heart-rate dial, its fortnight chart and VO₂max. Stress holds your heart-rate variability against your baseline. Breathing and Activity show the last fortnight, and Activity also holds your workouts. The tiles and everything behind them are free: every chart and block inside is computed on your phone.

Every night gets its own grade, shown as one to five stars. It is built from three things about last night — how long you slept, how much deep and REM sleep it held, and how unbroken it was — and then adjusted a little by the weeks around it: whether you keep regular hours, whether your weekend runs on a different clock, and how much sleep you are behind. Stars rather than a number on purpose: the app already shows you a recovery score and a Lifestyle status, and a third number out of a hundred would just look like a rival to both. It is not the recovery score. The stars say how good last night was; the recovery score says how ready your body is today. They often disagree, and when they do, that is worth noticing rather than smoothing over.

Right now the Sleep page under Your signals shows the night's grade, the stars. The stage chart, last night in the order it happened with light, deep, REM and the times you were awake, is not drawn in the app at the moment. The stages are still read: they are the architecture part of the sleep score, the coach sees the shape of your last seven nights (when the deep sleep came, how many times you woke), and the coach can draw one night for you in the chat when you ask. If your tracker only wrote asleep without breaking it into stages, the score grades duration and continuity and says so rather than inventing stages it does not have. A night under two hours is not graded at all.

Sleeping at the same times matters about as much as sleeping enough — regularity is one of the strongest sleep-related predictors of long-term health, and in some studies a better one than duration. Routine is your typical bed and wake times over the last month, how much they move, and a regularity score out of a hundred.

Social jetlag is the gap between when you sleep on weekends and when you sleep on weekdays. A late Friday and Saturday shift your body clock, and Monday morning arrives before it has shifted back — the same feeling as flying two time zones and back every week. Woah compares your weekend nights with your weekday nights and measures the difference in minutes. It says weekend and weekday because that is what it measured; it has no idea when you actually work.

Neither is drawn as a card in the app right now. Both feed the sleep score's adjustment for the weeks around a night, both are part of what the coach knows, and you can ask the coach about either. Both need a few weeks of nights before they can say anything.

A running total of the sleep you have missed versus your personal sleep need over the last 14 nights, weighted so recent nights matter most. It answers "how far behind am I?" and comes with a 7-day trend so you can see whether you are catching up or sliding.

Open it by tapping the heart under "Your signals" on the main screen. The tile tells you what your heart did last night; this page tells you whether that is normal for you, and where it has been heading.

Today's resting heart rate is shown as a dial. The dial does not fill up from empty like a fuel gauge — it grows out from the top, clockwise when your heart ran faster than your normal and anticlockwise when it ran calmer, with a notch marking your baseline. Length is how far from normal you are; direction is which way. Under it are two fortnight charts, resting heart rate and heart-rate variability, each drawn against your own baseline rather than against a target, and your VO₂max with where it places you for your age.

All of it is free: the dial, the two-week charts and VO₂max are computed on your phone, and nothing computed on your phone is behind a paywall. VO₂max comes from Apple Watch after a qualifying outdoor walk or run. Most people will not have one, and Woah says that plainly rather than leaving an empty space.

A live estimate of how much energy you have left at this moment. It sits at the top of “Today, answered” on Me as two glasses: how full you started the day and how full you are now, each coloured by where you stand, green above 50, amber between 20 and 50, red below. The same two numbers sit in the corner of every card under the orb after the morning one. Tap it, or tap More in the tab bar and choose Tank, for the full Tank: the curve of the last 48 hours and the arithmetic behind the number. You wake up charged by your night, the better the recovery score the fuller the tank, and it drains through the day: every waking hour costs a little, movement and training cost more, a stressful day speeds the drain, and a nap your wearable records charges some back. It is an estimate, not a measurement, and it never affects your recovery score. The Tank is free, the curve and the arithmetic included.

Your long-term picture, and it lives on the Longevity screen (tap More in the tab bar, then Longevity). While the recovery score is about last night, the Lifestyle status looks at your last 30 days across five pillars: sleep, recovery, activity, stress and habits. It is shown as a milestone, from Building to Steady, Balanced, Thriving and Flourishing, so you see the direction of a month, not the noise of a day.

Tap More in the tab bar and choose Longevity; once you have a fitness age, a Longevity button under “Some shortcuts” on Me opens it too. Me is your body right now: this morning's recovery score, what the night held, what your heart did. Longevity is what your days are adding up to: your estimated lifespan as an age, with your whole life drawn under it, the days lived and remaining behind it, the list of changes that would move it, your Lifestyle status and its trend, your fitness age, and, closing the screen, the age you would reach living like yesterday, like your last month, or like your last year. Me reads your body; Longevity reads your choices. On a partner's page, Today and Longevity are still two tabs at the top. All of that is computed on your phone and free. Three of those sections also carry a short note written for you once a week by Woah AI: the Lifestyle focus says what to do this week, the Fitness age note says what your body reads against people your age and what is doing the work, and the Longevity note says what the estimate rests on and the one change worth the most years. Three lenses on the same week, written so they never repeat each other. Without Woah AI the three notes sit blurred where they would be, and the numbers around them stay fully readable.

The same estimate over three paces. At the foot of the screen, one orb at a time shows the age you would reach if every day looked like yesterday, if you kept up your last month, or your last year — swipe between them, and the ledger underneath shows what helped and what cost in whichever window is on screen. Yesterday moves a lot, on purpose: one night is one night. The year is the steadiest of the three and the slowest to answer for a change. All three are free.

The list under the estimate of the changes that would move it most, each priced in days. Every row is the next honest step in that area — sleep, movement, food, weight, alcohol, nicotine — and the days come from the same ladder the estimate itself uses, so the promise on each row is arithmetically true inside the model. The list and the number it would move are both free.

Your age in years, next to the age your data reads as. Woah takes what your sleep, training, resting heart rate, heart-rate variability, weight and habits say, adds it up in years, and moves your real age by that much. Sleep well and train consistently and your body reads younger than you are; smoke, drink heavily or sleep badly and it reads older. Under the number is a breakdown of exactly which of those moved it and by how much, and a line showing where it has been, from the last fortnight out to all your history. It is free, and it lives on the Longevity screen under “Your fitness age, answered.” The weekly note beside it, on what moved the number and what would move it next, is written by Woah AI.

Anything you cannot change. Your family history, any diagnosis you have, and how much company you keep all affect the longevity estimate, but none of them touches the fitness age — they are real, and they are not statements about how old your body is today. A fitness age you have no way of moving would be the opposite of the point. What is left is what you do and what your body shows.

No. There is no blood sample and no DNA — this is not an epigenetic clock, and Woah never claims to be one. It is transparent arithmetic on the signals your wearable already collects, and every screen it appears on says "an estimate, not science." It also needs real data behind it: if Woah cannot see sleep, activity and at least one heart signal from enough nights, it shows no fitness age at all rather than guessing.

Because it is built on a 30-day average, and that window shifts a little every morning whether you changed anything or not. Woah caps how fast the number is allowed to move, so a genuinely better fortnight shows up as visible, earned progress while a rolling-window artefact shows up as almost nothing. Answer something about yourself in the improve flow and the number jumps the whole way immediately, because that is a real change and not an artefact.

An estimated lifespan, shown as an age, with the days you have lived, the days that leaves, and how far into it you already are. Under it is a list of the changes that would move it most and what each one is worth in days. The number starts from national life-expectancy figures for your age and sex (the years someone your age can still expect, not the figure at birth) and is adjusted by what Woah knows about you, scaled to the years you have ahead, so the same habit moves a 75-year-old's number by less than a 40-year-old's. You can also reveal an estimated last day, which is off until you switch it on from the card itself.

No, and it is not medical advice. It is a transparent estimate built on population averages: it says what tends to happen to people whose habits and measurements look like yours, not what will happen to you. The point is not the number's accuracy — it is that it moves when you change something, by an amount you can see and understand. Nobody's date is fixed. The card recomputes as your data changes, but the number you see settles once a week, on Mondays, so a rolling month of data never makes your last day twitch from one morning to the next.

Because answering honestly buys precision, not years. An unanswered question is scored as the population average, so telling Woah that you smoke, or that heart disease runs in your family, can lower the estimate. That is the number getting more true, not worse. The "% known" figure on the improve button climbs as you answer. Your answers and your daily log also work together: the answer sets the level for things like alcohol and food, and a month of logged days can pull it toward what you actually did, so a real change shows up without redoing the questions.

The questions are free and take a couple of minutes: whether you smoke and when you stopped, how often you drink and how much when you do, how you eat, how you would rate your health in general, how long people in your family have lived and what runs in it, any conditions you have, how connected you feel and whether you live alone, whether you have a sense of purpose, and — only if your watch has never measured your VO₂max — how fit you are compared to others your age. Every one is optional and skippable. Woah does not ask about anything it can already see: your sleep, your activity and your heart come from Health, so the test only asks what no sensor can know. Your answers stay on your device and in your own private iCloud. They are never sent to the AI and never shared with a partner — only the resulting number can be, and only if you turn that on.

Every morning you get your score, and with Woah AI the why behind it and guidance for the day, written for exactly that morning. You can log your day (see below), check the “Today, answered” block before decisions, see how yesterday's plan actually went, see the week's workouts with what each cost the next morning (”Training, answered”) and ask the coach about any one of them, follow the day as it happens (steps, energy burned, today's workouts and your Tank, how much you have left right now, at the top of “Today, answered”), check the illness radar (Getting sick? under More in the tab bar; am I getting sick, on a 1 to 10 scale), get smart notifications (a morning plan, an afternoon check-in, a wind-down nudge at night), browse your history and trends all the way back to your first night in Apple Health, sum up any week or month and hold two side by side in Insights, put your score and today's answers on your home screen with widgets or on your wrist with the Apple Watch app (habits can be logged right from the widget), share a beautiful score card, and talk to your coach.

The block directly under “Today, answered”, drawn the same way: one card, what was asked on the left, the answer on the right. It has two parts.

Today holds what your coach's weekly plan asks of you today, and you can tick each item off right there. The ticks are the same ones the plan sheet keeps. With a goal but no plan yet, it shows the goal and a way to plan the week; with no goal at all, it says so and takes you to the coach to set one.

Yesterday puts every promise next to what happened. First the plan items, with a green tick for done and a red cross for not done. Then the goals the app set for you, one per row: a rest or training day, a step target, a bedtime and an amount of sleep, with what the day gave on the right.

A green tick means you did it, a red cross means you did not, and a promise the app could not check, a night your tracker never recorded or a day with no step count, gets neither mark. Worth knowing: a plan item you did but never ticked off shows a red cross; tick it and the card follows.

Nothing here is calculated twice: what was asked re-runs the same maths that drew yesterday's answers, and what happened comes from what your tracker already wrote. The yesterday part appears once you have two mornings to compare. The block is free, though the weekly plan itself comes with the coach.

Because it reads the day before it speaks. When the day already holds what a row asked for, the row says so under the answer with a tick, and the notifications do the same. The verdict above it does not change — “Rest today” is what your body allows, whether or not you have trained yet — so the two lines answer two different questions and both stay true.

Lines without a tick are not things you have done. They are the second half of the same instruction: which part of tonight’s sleep is meant for the morning, or the window you should actually be asleep in.

Daily Habits covers four groups, and every question is optional: how you feel (mood, and whether you are healthy or coming down with something, with symptoms), what you put in (hydration, food, caffeine, alcohol, nicotine, with counts if you want them), what gave back (sauna, cold plunge, open water, time outdoors, stretching or yoga, meditation, time with people, and whether you had screens in the last hour before bed), and anything else as free text with your own tags. Rating a day's food as Good or Poor also offers a few detail tags for what it was made of, from vegetables and fish to fast food and soda; they colour what the coach says, never the score. Woah never counts calories and never asks for a photo of your plate: one level and a couple of taps, under thirty seconds, because a log you keep beats a log you abandon. You can log a missed evening up to seven days back, hide questions you don't care about, and tick the everyday ones straight from the home-screen widget. If other apps already log some of this to Apple Health, tap "Improve with Apple Health" at the top of the diary and the day opens pre-filled: mood from State of Mind, water, caffeine, alcohol, meditation minutes and time in daylight, each with the name of the app that wrote it. Your own answer always wins, nothing from Apple Health is stored in your diary, and a day Apple Health knows nothing about is never counted as a day without drinks or caffeine. A day another app logged counts towards your logging streak. Alcohol and nicotine the evening before affect your recovery score, and the section that asks for the log keeps your logging streak in view; the rest is there so you and your coach can see what actually moves your body.

Woah sends a morning briefing when last night's data lands, a plan for the day mid-morning, a check-in in the afternoon, a wind-down nudge at your own bedtime, and an optional habits reminder in the evening. Two more follow your own clock: a caffeine cutoff eight hours before tonight's bedtime, sent only if you log caffeine in your diary, and an afternoon dip when your Tank is heading low. Every title says what to do, and each one can be switched off on its own in Settings. The daytime ones also land as cards under the orb on Me, where they can be read back through the day; tapping a notification opens its card.

With Woah AI the words in them are written for you from that day's numbers. Without it they come from Woah's own hand-written set. A notification cannot be blurred, so it is the one place a reader without Woah AI still gets words rather than a placeholder, and the timing and the reading of your day are the same either way.

On Saturday mornings the briefing also carries one insight from your own last month, computed on your phone from your real days: which weekday you move the most, how your weekend nights compare with your weekdays, or which evenings your longest and shortest nights follow. Tapping that notification opens the coach, which draws the pattern as a chart so you can see it, not just read it.

They read the day before they speak. If you have already trained, or already passed your step target, the app says so and asks for nothing more, and on a low-recovery day it never asks for anything at all. If your coach's plan holds a session today, the check-ins back that session instead of asking for a walk in front of it. When there is nothing honest left to say, the notification is not sent rather than sent vague. Woah sees a session as soon as your watch writes it to Apple Health, which is immediate for an Apple Watch and for apps that log directly; Garmin, Oura and WHOOP only reach Apple Health when you open their own app, so a session can arrive later for them. A session that lands after the afternoon check-in or the wind-down was written rewrites them, even if the app stays closed.

Notifications are written in the language you read the app in.

Because a daily total is a guess, and it is tangled up with the thing it would explain: a late night gives you both more screen time and less sleep, so the two always look connected. The last hour before bed is a question you can answer accurately, and it is the part that touches how fast you fall asleep.

A conversation with Woah itself, in its own tab. The coach sees everything Woah has read from Apple Health, years of it where your watch has them, helps you set real goals, and builds you a concrete weekly plan every Sunday evening, from your goals, your last two weeks and what you have told it, so a fixed Sunday match stays a Sunday match. The plan follows the week: after a short night, low recovery or signs you may be getting sick, a training item switches to its lighter version by itself that morning, and when you tell the coach something that makes the plan wrong, a sore knee, a trip, a day you cannot make, it proposes the change as a card you accept or keep. It also notices on its own when the week has moved, two rough mornings in a row, a planned session that did not happen, signs you may be getting sick, and then suggests a change the same way, at most twice a week, with a line in that morning's notification. Nothing changes until you tap. Every morning it opens with your plan for the day, connected to how you slept, and if you have no goal yet it asks for one now and then rather than every day. Once a day it lifts one of the day's own nudges into the chat, and about once a week it draws a check-in: your sleep debt or your recovery trend. On the Me screen, today's plan items sit on their own card right after the daily answers, tickable right there, and a button under the daily answers takes you straight to the coach: "Set your goal" until you have one, "Your plan this week" after that, and, when you have trained in the last four weeks, an "Analyze my training" door at the foot of the screen asks the coach about your training as a whole. It checks in mid-week, remembers what you tell it (an injury, a trip, a habit you're breaking), pulls up specific days on request, looks up your workouts with their heart rate, zones and what each cost the next morning, and draws charts right in the chat. Above the field it offers a few questions built from your own day rather than a fixed list: a score that dropped, what yesterday's session cost, a comparison it can draw for you (your worst weekday, screens before bed against none) once there are days enough on both sides, and a couple of standing questions. It keeps its answers short, a few sentences, and shows rather than tells: when the answer is in your data and can be drawn, you get the chart, the comparison or the sessions themselves, with a line saying what to notice. Every chart in the app carries an "Analyze with Woah AI" button: tap it and the chart lands in the coach with three or four angles to choose from, or you write your own question about it. Ask it what something does to you, not just how it moved, and it compares groups of days: your weekends against your weekdays, the mornings after training against the mornings after rest, evenings with a drink against evenings without. It only draws a comparison when each side has enough days to mean something, and it shows how many days are behind each bar. It is a wellness coach, not a doctor: it never diagnoses or gives medical advice.

The coach's replies run on Claude, so they come with the subscription. You do not need to pay to try it: everyone gets two free replies to spend whenever they like, and the app tells you how many are left above the message field. The coach's own check-ins are free to read for everyone. Replying is what the two are for. In the app the subscription is called Woah AI, and it is never pushed at you: you find it on the Upgrade button in the top bar, on your profile page, on any blurred text, or right where the coach stops. Founding members keep every feature free forever, and since everything computed on the phone is now free for everyone, what the subscription adds for them is the same as for anyone else: the texts Claude writes and the coach's replies.

Yes, all three, and each one is managed where you read it. Your goals live behind the Goal button in the Coach tab's top bar: swipe one for Achieved, Archive or Delete. This week's plan lives behind the Plan button next to it, with a delete button at the foot of the list. And "Start over" is on the settings page behind the gear, which clears today's chat and everything the coach remembers about you, on your phone and in your iCloud.

If the problem is one wrong fact rather than a confused conversation, edit it on the Memory page instead — that fixes the line and keeps everything else. Use "Start over" when the coach is losing the thread more broadly: mixing up days, repeating itself, answering something you did not ask. It never touches your goals or your plan, because those are what you decided, not what got confused. Your daily message count and your free replies are not given back either.

Deleting a goal removes it for good and the coach stops planning toward it; achieved and archived keep it instead, so the coach can still refer back to an old win. Deleting the plan removes it for this week only, and the coach builds a new one next Sunday as long as you still have a goal. None of them can be undone.

Yes, and you can correct it. The gear in the top right of the Coach tab has a Memory page. The coach keeps a short block of durable facts about you — an injury, that you run in the mornings, that you have young kids, that you quit nicotine in May — and it rereads that block every time you talk, which is how it picks up where you left off instead of asking the same things again. The page shows you the whole block and lets you edit any line.

It is worth reading even if nothing is wrong: a coach that carries notes about you should be willing to show them. And when something is wrong, one bad line shapes every answer until it is fixed, so correcting it is faster and cheaper than starting over.

The page has two parts, kept apart on purpose. The block at the top is the lasting stuff: an injury, that you run in the mornings, that you have young kids. Under it, when there is something, sits a short dated list of what you said you would do in the next few days: "10K run" on Saturday, "physio" on Tuesday. Those are held separately so a plan for one afternoon never pushes out a fact that matters for a year, and each one disappears by itself the day after it passes. They are kept on your phone only, not in iCloud, because they expire faster than a new phone arrives.

A few things about how the lasting block behaves. It is written in English whatever language the coach speaks to you in, so it stays stable if you ever switch languages. After each conversation the coach rewrites it: your corrections stay, and lines that belong somewhere else are removed. Goals, your weekly plan, bedtimes and anything the app already measures are never kept there. It is capped, so very old details make way for newer ones. And "Start over" still clears the whole block along with the conversation, if that is what you want.

Yes, and it comes with the iPhone app — there is nothing extra to buy. On your wrist: your recovery score inside the orb, with three labelled dots under it — sleep, illness and training — each a check when that part of your day is fine and a warning when it is not, then the front card of the day's stack under the orb on your phone (the morning line with Woah AI, and later the afternoon's or the evening's card for everyone), then "Today, answered", last night drawn as its sleep stages, tonight's wind-down and bedtime, and your Lifestyle milestone. The questions are shortened for the small screen, so "Should I train today?" reads as "Train today?" on your wrist, and VoiceOver still speaks them in full. The orb on your wrist is the same one the phone draws, and it drifts the same way: your iPhone renders it and sends the picture across, because a watch cannot run those graphics itself.

The watch is a display, not a second brain. It never reads Apple Health itself and never calculates anything — it shows exactly what your iPhone last worked out, which is why the two can never disagree. It follows from that: open Woah on your phone once in the morning and the watch has your day; if the phone has not seen last night yet, the watch says so instead of guessing.

Two deliberate details. When your wrist drops and the screen dims, the orb keeps its glow, your score and its word, while the words on the other pages blur — a paragraph about how you slept should not stay legible to whoever is sitting opposite you. And there is no paywall on the watch: without Woah AI the line-for-the-day page is simply not there, because that sentence is not written for you, and a purchase belongs on the phone, not at the end of a wrist raise. Everything computed, the score, the answers, the night, the bedtime and the milestone, is on the wrist for everyone.

Insights is its own tab in the tab bar: your weeks and months summed up, or held side by side. It opens on Recaps: a row of weeks and a row of months, newest first, that you scroll sideways. A tap opens that period's recap: your average recovery score and how the mornings split between ready, caution and recover, your average sleep with the longest and shortest night, the average mix of deep, core and REM sleep against the typical ranges, where your sleep debt ended and how it moved through the month, a calendar with every workout, energy, distance and time per sport, the month's biggest session and longest distance, and your HRV, resting heart rate and steps.

A week is summed up exactly as a month is. Each recap is set against the period before, but a month only when the one before holds at least a week of data, because a comparison with four nights says nothing. The week or month you are in shows as “so far”. The recap is worked out on your phone and is free for everyone. Premium adds a written summary from Woah AI: it is written only when you tap for it, reads the same numbers the page shows, and is kept, so opening that period again costs nothing.

To hold two periods against each other, tap the ring on two weeks or two months (or pick any two workouts), and Insights draws them side by side: the average recovery, every morning of both laid over each other, how the mornings fell between ready, caution and recover, sleep night by night, training, resting heart rate, HRV and steps, and evenings with alcohol. Under Ready to compare there are also ready-made questions: how this summer went against last year's, how you sleep over Christmas, whether your weekends differ from your weekdays, how you wake up after alcohol against sober evenings, after a workout against a rest day, how you have changed since your first two weeks, and whether you were ill more this autumn, this spring or this past year than the one before (mornings the illness radar read raised, its highest score, and days you logged as sick). A question only shows when both sides have enough mornings behind them (a week in a row, or five scattered days), and an evening you did not log counts as neither alcohol nor sober. The drawing is free. “Ask the coach what changed” hands both periods to the coach with the question already asked, and that is a coach conversation, so it comes with Premium.

You pair with your partner using a 6-character code, and each of you sees how the other slept and how ready their day is, without needing to ask, and without exposing anything you choose to keep private. Everything about other people lives in the Us tab, switched at the top: Together (the two of you side by side, with insights about you as a pair), the active partner's own page, and Circle, everyone you are paired with. Your partner's page reads in the same order as your own: their score, “Today, answered” and the day's details, their signals as the same five tiles you have on Me, what you can do for them today, their heart-rate variability against their own baseline, and their last 7 days. A signal they keep private shows as an empty tile, never as a zero, and their tiles do not open, because the detail behind yours is built from data that never leaves their phone. You control exactly what is shared, can pause sharing at any time, and can pair with more than one person (a partner, a friend, a training buddy).

Yes, for you and the people you are paired with. Open the Us tab and choose Circle at the top: everyone in your circle is ranked on the last week, one measure at a time, recovery, sleep, steps or sleep debt. Someone who keeps sleep or training private is listed as not shared rather than placed last, and a name with fewer than seven days behind it says so. The numbers are the ones your partners already share with you, so nothing new leaves anyone's phone. Pairing and the leaderboard are both free.

There is no public leaderboard against strangers. Comparing you with people in general needs reference figures measured the same way your watch measures, and for sleep, steps and resting heart rate those do not exist in a form we could stand behind.

Tap More in the tab bar and choose Goals. The first part sets your level. Woah still decides every day's step target and tonight's sleep target from your recovery, and here you move where it starts from. If the step target feels too low day after day, raise your normal day: a ready morning then asks for that number, a take-it-easier morning a bit under two thirds of it, and a recover morning still just a gentle walk. Sleep works the same way: you can ask for up to an hour more (or half an hour less) than Woah suggests tonight, and the bedtime and wind-down move with it. Your sleep debt is still counted against what your body needs, not against the level you chose. Under each target you see how many of the last 30 days you met it, how many days in a row, and a grid of the last months, every day judged against the target Woah set that day, at the level you have now. The level is free and backed up to your own iCloud.

The second part is the goals you set with your coach and this week's plan toward them. You can tick off plan items right there, and open the coach to set a new goal or talk through the ones you have. Setting and discussing a goal is a coach conversation, so that part comes with Premium.

On the Activity page, behind the ring under "Your signals": the week's workouts as rows, each with what it cost. Every session your watch wrote to Apple Health shows its kind, when, how long, distance where there is one, average heart rate and calories, and a small chip on the right with the next morning's recovery score against your 30-day average: a green plus means the morning held up, a yellow or red minus means it sat lower than usual. Tap a row for the full session, or "All your workouts" for every session your watch ever wrote to Apple Health, week by week, as far back as it goes. The rows, the sheet and the year are free for everyone; the questions under each row go to the coach and come with the subscription. One kind of session is left out on purpose: a recording longer than twelve hours is a watch that was never stopped, not training, and a day whose sessions add up to more than sixteen hours is a sync gone wrong, so neither reaches the rows, the charts or the coach; a session a sync wrote twice counts once.

The morning after, read off the score you already saw. Woah locks a recovery score every morning, so a session's cost is simply the next morning's score against the average of the thirty mornings before it. Nothing is modelled or estimated: "Next morning 61, −9" means you woke to 61 where you usually wake to about 70. A session this afternoon has no cost until tomorrow, a brand-new user has the morning but no average yet, and a session from before Woah was on your phone has no morning to read at all, which the sheet says plainly. Woah never turns this into a training-load or strain score, on purpose: the coach talks about load in words, the screen shows the mornings.

Everything the phone knows about one workout. The numbers (duration, distance, pace or speed, average and max heart rate, calories, elevation), a map of the route for outdoor sessions that wrote one, time in five heart-rate zones, drift (the heart rate in the second half against the first), what it cost, the night before, and what you logged in your diary around it (the evening before and that day). The zones are drawn against your max heart rate: the highest your watch has seen in the last ninety days of sessions, or, if that is lower, an estimate from your age, and the sheet says which. If your tracker wrote no heart rate for a session there are no zones to draw, and the sheet says so rather than showing empty bars.

Because the source wrote the summary and not the samples. Apple Watch records heart rate through the whole session, so zones and drift are there. Garmin Connect and most third-party apps write the workout with its calories and distance but often without the heart-rate statistics attached, and sometimes without the samples at all. Woah reads what is there and never fills the gap with a guess: a row without a pulse says "No heart rate", and the sheet explains which source wrote it. The map is the same story: Garmin Connect writes no route to Apple Health, so a session from a Garmin never shows one, while Apple Watch sessions do.

Yes, and that is the point of the block. Under each session on the Me screen there is one button, Analyze with Woah AI, and the session's own sheet adds the specific questions: why it felt hard, whether it was an easy day, what it cost you, and, when a similar session exists, how it compared with the last one. Tap one and the session travels into the coach with its facts, so the answer is about that run and that morning, not about training in general. Those facts include what the session was walked into: that morning's stress signal and resting heart rate, the sleep before, the training in the 48 hours before it, and what you logged the evening before and that day (alcohol, nicotine, caffeine, mood, stress, a sick day, a note). The same run on six hours' sleep after two drinks is a different run, and the coach is told which it was. If you did not log, it says so rather than guessing. The coach can also look up the sessions and days around the one you tapped while it answers. The coach also has a lookup of its own: ask about any session or stretch of sessions, last week or three summers ago, and it pulls them up, with heart rate, zones and the morning after. It can also pick the best of them: your fastest 10 km in five years, your longest ride, the session with the highest heart rate, in one question. When it names sessions it lays them out as rows in the chat, the same rows as on Me, and each one opens the full session sheet. Where you ran never travels: the coach gets distance and pace, the map stays on your phone. The questions are coach replies, so they come with the subscription; the rows and the sheet do not. You can also compare two sessions: tap "Compare" on the workouts screen and pick two, or "Compare with another session" on a session's sheet, and the coach draws them side by side and says what actually differs, pace against heart rate first, then what you went in on and slept, then zones and the morning after. The coach can also compare your sports against each other, one bar per sport: time on golf against running last week, heart rate on strength against running last month, which sport costs you the most the next morning. Ask it in your own words, or tap one of the suggestions above the message field.

Yes. The coach reads the last sixty days of sessions your watch wrote to Apple Health and knows what you train most: which sports, how often, how far, what time of day, and how your sessions split into easy, moderate and hard. That split is read against your own easy heart rate, not a fixed zone chart, because for a fit person the middle zone is often still easy running. When you ask about a session, the coach holds it against your own similar sessions, so it can tell you that a run you meant as easy was twenty seconds per kilometre faster than your usual easy runs at a clearly higher heart rate, instead of only pointing at last night's sleep. For running, cycling, strength training and walking, and for training from forty and up, the coach also has reviewed training knowledge to read your data against: how much of your training should be easy, how fast to build distance, how long hard sessions take to recover from, what changes with age. Your own numbers come first and the knowledge second, and the coach never quotes research it was not given. If your watch records nothing, or you play a sport it cannot see, the coach asks what you do and remembers the answer. Like every coach reply, this comes with the subscription.

Everything Woah computes on your phone is free, forever, with no time limit and no ads. That is the recovery score and the orb, "Today, answered" and "Goals, answered", "Your signals" and everything behind each tile: the sleep score, the sleep stages, Routine, Social jetlag and your sleep debt, "Heart, answered" with the two-week charts and VO₂max, and "Training, answered" with every session, its sheet, its zones and what it cost. Also "Tank right now" with its 48-hour curve and the arithmetic behind it, your last 7 days, the Lifestyle status and its trend, your fitness age, the longevity estimate with the day counts, the "What moves it" list, the three what-if ages, every chart in Trends at every range, habit logging with streaks and the diary, notifications, share cards, the Apple Watch app, the monthly recaps in Insights, and everything on the partner side: pairing, both scores, the shared "Today, answered", the full side-by-side comparison on Us, every block on your partner's page, and the leaderboard. The one thing that is not free is the words: every text Claude writes about you, and every reply from the coach.

Premium is one subscription, called Woah AI in the app, and it buys exactly one thing: the words. Every sentence Claude writes about you, and every turn with the coach. That is the line under your orb, "Today, details" (the reasoning behind the score, all of it), the two action cards, the weekly Lifestyle note, the weekly Longevity note and the fitness-age note, the Make it more precise questions that sharpen the longevity estimate, the written read on the illness radar, the written summary of each monthly recap in Insights, and notifications written for your day rather than taken from a set. It is also the whole coach beyond the two free replies: the weekly plan, goals set and discussed with the coach, every Analyze with Woah AI button under a chart or a workout, and comparing two sessions, two sports or two months. And on the partner side, the words about them: the care cards, their weekly line, their day's details, and the comments and pair summary on Us. Everything else, every number, chart, score and comparison, is free for everyone.

Premium is a monthly or annual subscription (the annual plan is the better deal), and the local price is always shown in the app before anything is charged. New readers get a free trial: the subscription page appears once after setup, it shows how long the trial lasts, and nothing is charged until it ends. Cancel before then and you pay nothing. If you close the page instead, you keep the free tier for as long as you like: every number and chart stays, the texts blur, and the coach still has its two free replies. If you were given three free days when you installed Woah, those days were your trial, so your subscription page reads Subscribe. Billing goes through your Apple ID, and you can cancel anytime in Settings, under Subscriptions. If you cancel, every number and chart stays exactly as it was; the texts blur again. While you are without Woah AI, an Upgrade button sits at the top of Me, next to the ··· menu, and opens the subscription page.

Anthropic's Claude, and only Claude. With Woah AI, every text in the app is written by Claude from your own numbers, and the pill in the top bar reads “Powered by Woah AI”; a tap on it opens a page on what Woah AI is, where you meet it and what leaves your phone. Without Woah AI nothing is written for you at all: every place a text would sit shows a blurred placeholder instead, with a Get Woah AI button on it, and the pill in the top bar reads Upgrade. There is no bank of pre-written texts and no smaller model standing in. Woah would rather show you where the words go than hand you words that were not about you. Your first three days are written by Claude from the first morning, nothing to start. When you subscribe after them, Woah writes your day right then: a full-screen “Woah is writing your day” holds while the morning's texts land, twenty seconds at most, and then lets you into the page, where the rest of the texts arrive as they finish. Text Claude wrote arrives wearing a faint colour sheen that fades into ordinary text after a few seconds, so you can see which words were written for you without reading a label; the coach's replies shimmer while they are being written and settle when the reply is finished.

Because it is a text Claude would write for you, and you do not have Woah AI. Every blurred block in the app is one of those: the line under the orb, “Today, details”, the action cards, the weekly notes on the Longevity screen, the illness radar's paragraph, the care cards and lines about your partner, and the comments on Us. The blur is a placeholder in the shape of the text, never your own words hidden from you, and nothing you could read is behind it. Every number, chart, score and answer around it is free and stays sharp. Each blurred block carries a Get Woah AI button; tap it and the subscription page opens, and the moment a subscription starts the placeholders are replaced by texts written for that morning. In your first three days nothing is blurred at all; the blur arrives when they end.

Yes, if you have Premium or you are a founding member. Your membership comes with a code you can pass on: the friend you send it to gets a week free, then their first year at half price, and the ordinary price after that. You will find it on your own page, low down, and it also lives under Gifts in the ••• menu so you can hand it out whenever you like. There is no limit on who you send it to and nothing is taken from your own subscription. The code is redeemed in the App Store, so the person you send it to does not need to have the app yet — the link takes care of both.

Sometimes. If you have been using Woah for a while without subscribing, the app may offer you a lower price on your first year. It appears on your own page when it applies, it says how long it will be offered, and it is redeemed in the App Store like any other App Store offer. It is not something you can ask for or apply by hand, and there is no code to hunt for — if it is there, it is on your page.

No. Pairing is free, and so is everything Woah computes about the two of you: each other's daily score, the status line under it, the shared "Today, answered", the side-by-side comparison on Us, every block on your partner's page, and the leaderboard. Woah AI adds the words about them: the care cards, their weekly line, their day's details, and the comments and pair summary on Us. Without it those sit blurred, and the numbers around them do not. Each person manages their own subscription, and one of you having it does not unlock it for the other.

On your iPhone and in your own iCloud. Woah keeps none of your data on servers of its own and never sells it. The one thing Woah runs is a small relay on Cloudflare that AI requests pass through on their way to Anthropic: it checks that your subscription is active and forwards the request, and it stores and logs nothing of what is in it. Your settings, habits and score history sync to your private iCloud so they survive a new phone, and raw Apple Health data is never uploaded anywhere by Woah.

Your daily values and derived scores — and, in your notifications, your first name, so a nudge can address you rather than talk at "you". If you are paired, the numbers they chose to share travel too, including their longevity estimate when they share it, because the text you read about them is written from them; their first name travels the same way in the notifications about them. No surname, no email, no account: Woah has no logins, and the AI never receives an identifier that could be traced back to you. The request passes Woah's relay on the way, which reads only a random app ID to check your subscription; that ID stops at the relay and is never forwarded to Anthropic. Your weight and height are never sent — only a band word derived from them. Your family history, diagnoses and how connected you feel are never sent at all; they stay on your phone and in your own iCloud. Coach conversations are stored only on your phone and are never synced, beyond the AI call itself. The short memory block the coach keeps about you is the exception: it is sent with every coach message, because it is what the coach knows, and it is backed up to your own private iCloud so a new phone does not start from nothing. You can read and edit that block, or empty it, from the Coach tab's gear. When you ask the coach about a workout, a one-line summary of that session travels too: its kind, length, distance, average and max heart rate and minutes in each zone, and what the next morning read, plus what it was walked into: that morning's score, HRV and resting heart rate, the training in the two days before, and your diary entries for the evening before and that day (alcohol, nicotine, caffeine, mood, fluids, stress, sickness, and a note if you wrote one), the same entries that already travel with the coach's daily data. Never the route: where you went stays on your phone. Every coach message also carries a short training summary worked out on your phone from the last sixty days: per sport, how often and how far you train, what time of day, and how many sessions were easy, moderate or hard. No single session and no route. When you ask for a monthly summary in Insights, the month's totals and averages travel, the same numbers the recap page shows, never a single night's detail or a route. All of that describes Woah AI. Without it, nothing leaves your phone at all: no text is requested for you, so no call is made. The one exception is the two free coach replies, which travel exactly as a paid reply does.

A daily readiness snapshot: score, status and the signals you have chosen to share. You decide what is visible with the sharing mask, and you can pause sharing or unpair whenever you want. Your coach conversations are yours alone; a partner never sees them.

Only the conclusions, and only if you leave that sharing on. Your partner sees the two ages and the estimated lifespan; they never see the breakdown behind them. That line is deliberate: a nicotine row would tell them you smoke, and the family-history and diagnosis factors would say more still. Turn the sharing off in Settings and the figures are removed from the shared record, not merely hidden.

Nobody but you. Family history and diagnoses are the most sensitive things Woah ever asks for, so they stay on your phone and in your own iCloud. They are never sent to the AI, never included in coach conversations, and never part of what a partner receives.

Yes. Delete the app and your local data goes with it; your iCloud copy can be removed from your iCloud settings, and unpairing removes your shared snapshot. The full details are in the privacy policy at woah-recovery.app.

At minimum, sleep data in Apple Health, which usually means wearing your device at night. HRV and resting heart rate make the score meaningfully better. If your device does not measure HRV, rate your stress from 1 to 5 in Daily habits and the next morning's score uses that in its place — the rating counts for the day after the one you log it for, the same way alcohol logged in the evening shapes the following morning. Anyone can log it; when HRV was measured, the rating is kept as context rather than used in the score. If nothing has synced yet in the morning, Woah shows a waiting state and guides you through nudging your wearable's app to sync.

Yes. If the wearable misread a night, you can correct sleep, steps or stress for today or a past day, and Woah recalculates the score, the AI content and your Lifestyle status from the corrected values.

By default Woah reads the source that recorded the most sleep that night, and you can pick a source yourself per metric under Sync status. When several sources exist, Woah marks one “Recommended” — and only when it can prove the claim. For sleep that means the source actually writes deep and REM stages to Apple Health: some apps record the whole night but export it as plain “asleep”, and picking one of those means no stage detail for anyone to show, Woah included. If no source can prove it, no recommendation is shown.

No. Woah is built on Apple Health and is iPhone-only.

Woah follows your iPhone, so there is no setting inside the app. For the clock, go to iOS Settings → General → Date & Time and turn 24-Hour Time off or on; every time in Woah, from the bedtime in Today, answered to the coach's own words, follows it. For units, go to iOS Settings → General → Language & Region → Measurement System: US gives you pounds and feet and inches for your weight and height, Metric gives kilograms and centimetres. Your body data is stored the same way whichever you pick; only what you see changes.

Email petter@woah-recovery.app. Every message is read and answered, typically within 1–2 business days.

The card that asks “How is Woah doing?” has two doors. “It’s working for me” thanks you, and then iOS may show Apple’s own rating sheet — that sheet is Apple’s, not Woah’s, and Apple decides whether it appears at all. “Something’s off” opens a note straight to Petter; nothing about it is public, and it never becomes an App Store review unless you go and write one yourself.

Neither door is the recommended one, and picking either removes the card for good.

Woah only asks someone it has actually been working for: at least five mornings with a real sleep or heart-rate source, today’s read finished, and a score outside the recover band. It also stays quiet for a week after the founding welcome, on any day your wearable needed the sync guide, and in any session that showed the paywall.

Someone who has paired a partner, saved a coach goal, shared a card or kept a habit streak gets asked after three mornings instead of five — those are things people do when the app is working.

The card sits quietly in the feed until you do something about it — scrolling past costs nothing and it will still be there tomorrow. Answering removes it for good. Dismissing it puts it away for 45 days, and dismissing it a second time ends it permanently.

Tap More in the tab bar, open Settings, and choose What's new under Help & about. Every version Woah has shipped is there, newest first, with the release notes that went to the App Store — tap a version to read it. The newest one is open when you arrive, and a dot appears next to the menu row when an update you have not read yet has landed.

Yes — r/Woah_recovery on Reddit, where people using Woah compare notes, ask questions and see what is being built next. Tap More in the tab bar, open Settings, and find it under Help & about, next to Product feedback. Feedback sent through the app reaches Petter directly; the community is the room where the other people using it are.