Apple Health × HIT

Apple Health for strength training.

Your Apple Watch already collects HRV, resting heart rate, sleep and VO₂ max. Most strength apps ignore all of it. Here's how to actually use that data to time the one HIT session that matters each week.

The three signals that matter

HRV (SDNN) — drops when your nervous system is taxed. A 10%+ drop vs your 4-week baseline means push the next session 1–2 days.
Resting HR — a 5+ bpm spike means inflammation or illness is brewing. Rest.
Sleep average — under 6.5h for the week kills strength gains. Recovery brief flags it.

How Intensiq reads your watch

One tap connects Apple Health (and Health Connect on Android). Intensiq parses 90 days of HRV, RHR, sleep, weight, body-fat and VO₂ max in seconds — entirely on-device. Only summarized readings reach your account.

What you get back

A daily Recovery Brief: "Push it" / "Recover" / "Light cardio only".
Auto-shifted next-session window so you never train through a dip.
VO₂ max trend overlaid on your strength curve — proof HIT is doing its job.

Don't have an Apple Watch?

Health Connect on Pixel/Samsung works identically. Garmin, Whoop and Oura export through the same flow. No data, no problem — the protocol still works, you just lose the readiness trigger.

Stop reading. Start training.

The tracker is free, forever. Twelve minutes a week is all the protocol costs you.

Start free — forever →