Recovery only means something against your own numbers. The ring spends two weeks learning yours, then reads every morning as a distance from them — which is how a hard week or an oncoming illness becomes visible before it feels obvious.
Overnight HRV · 30 nights
74ms last night · your usual 58 to 71
Nights in range
23 of 30
Below range
4
Above range
3
A population chart would call 58 ms low and 74 ms good. Yours says one is an ordinary Tuesday and the other is a genuinely well-recovered morning — and that difference is what makes the number worth reading.
Wear it and ignore the numbers. The ring collects your ordinary nights, including the bad ones, because those are part of your normal too.
The app keeps an upper and lower bound rather than a single figure — recovery moves within a band and a single mean would hide that.
The band keeps updating as you change. Get fitter and it moves with you; travel for a month and it notices that too.
All four are read overnight, when you are still and nothing else is competing with the signal. Daytime readings are context; the night is the measurement.
Circular describes patterns in your own data. It does not diagnose infection or any other condition.
Sleep debt is what you owe against your own need, not against eight hours. Load is what you have asked of your body across the last week. Recovery sits between them.
When both move the same way for several days, the app says so plainly rather than dropping your score without explanation.
Sleep debt · rolling 14 nights
Debt is capped at what is useful to see. Beyond a point the advice is the same: several ordinary nights, not one long one.
Because absolute HRV varies enormously between people — age, genetics, fitness and anatomy all move it. A 40 ms morning can be excellent for one person and poor for another. Direction against your own band is the only comparison that means anything.
Two weeks for a usable band, a month for a confident one. The app is explicit about which stage you are in rather than pretending to know early.
Gaps are shown as gaps. A missing night is not interpolated, and the band simply takes a little longer to settle.
It tells you that HRV, resting rate and temperature have moved together in a way they usually do not, and leaves the conclusion to you. Circular does not diagnose infection or any other condition.
It moves rather than resets — the rolling window means improvements become the new normal within a few weeks, which is exactly what you want it to do.
No. Baselines, trends, sleep debt and the recovery read-out are included with the ring, permanently.
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Wear it through an ordinary fortnight. That is the whole setup.
Wear it through an ordinary fortnight. That is the whole setup.
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