MONTHLY RECAP At the start of each month, Reports has a recap of the month before. It is a story you tap through, with up to 12 pages: Strength, Recovery, nights, training, energy, body, highlights and patterns. On days 1 to 7 of a month, a card on Today opens it. You can share it as a short video: pick the pages, and Metrya makes the video on your iPhone. The recap and the video are free. A page with too little data from the month says so. The first recap, for October, is ready on 1 November. TRAIN, REGROUPED Train is shorter now. At the top, Today shows what to do, then your last 7 days, then your latest sessions. Everything else is one tap away in three places: Strength, Cardio & fitness, and Load & form. Last 7 days counts your aerobic minutes against the WHO guide of 150, and your strength days against the guide of 2 or more. Hard minutes count twice. It shows no score. STRENGTH With Pro, the Strength index compares your best lift of the last 4 weeks with your best in the last 12 weeks. It does not use a table of standards yet. The Muscle Map shows hard sets per muscle this week against a range you can edit, and Strength load compares your last 7 days with your 6-week average. A strength workout from Apple Watch or Health with no sets can now copy sets from a template or your last session. Pull-ups, chin-ups and dips now count your body weight, so they get a 1-rep max too. SICK DAYS AND °C / °F Log has a new Sick / flare-up category. Pick a kind, how bad it is, and how long it lasts, from 1 day to two weeks. Recovery, Today's target, the Advisor and Habit drivers follow the whole span, not only the first day. Temperature has its own setting in Settings › Health data: Auto, °C or °F. Auto follows Apple Health, then your phone. Routines reports still use °C for now. ALSO NEW With the Instruments layout, small pills under your Recovery score show water, daylight, caffeine or steps. Sentinel has a new picture with one arc for each of its five signals, and Sentinel and Reserve no longer show "out of 100". The weekly Output score is now called Activity. Estimated heart rate zones now use your resting heart rate. We fixed Reserve and Recovery sometimes staying on yesterday when the watch synced the night late, and the sun path being an hour off on days when the clocks change.

BEST TIME OUTSIDE With Pro, the Vitamin D part of Light balance now shows the UV index and today's best time outside, when UV is 3 or more. It says about how many minutes in direct sun cover the rest of today, and when to look for shade. It uses your skin type from the vitamin D setup and needs a weather location. Winter mode is new too. When noon UV stays under 3 on most days, Light balance offers to raise your daylight goal by 20 min. Past days keep their own goal, and in spring it asks if you want to go back. These are estimates, not a blood level. RUNNING AND WORKOUTS With Pro, Best efforts has a pace curve. It shows your best pace at each race distance over the last 90 days and the last 12 months. Form over 12 weeks shows pace vs heart rate, power, stride, ground contact and vertical oscillation week by week, and compares the last 4 weeks with the 8 before. Workout detail now shows the temperature, humidity and climb that Apple's Workout app saved with the workout. Workouts from apps that save none of this show no card. If a session was 5 °C or more warmer than your usual outdoor session, the card says so. RECOVERY CONFIDENCE Some mornings Recovery has less to work with. Your watch may have missed overnight HRV, the sleep record may be short, or your usual may still be building. Today then shows a short line, like "Confidence: medium · no overnight HRV". Most mornings it shows nothing. Tap Recovery to see what was missing. The score itself is worked out as before. STRENGTH The screen now stays on while a strength workout is open. If you touch nothing for 10 minutes, it can lock again. Your own exercises can now be Full body, for burpees or carries. Each set counts half for quads, glutes, back, core and shoulders. ALSO NEW The weekly readout on Today has a small segment for each day, and a switch between This week and Last 7 days. The soft background now reaches ten more full-page sheets. The Stress ring, the Daylight sun and Sentinel look better in dark mode. We fixed text that ran past cards on small iPhones, a swipe up that could open another section, and the cut-off text in the log search field.

ROUTINES Routines are new in Metrya. A routine is a short report about your own data that runs by itself. It looks at your last 7 or 30 days and shows what changed, with charts and numbers. When nothing changed, it says so in one line. You choose when it runs: daily, weekly, monthly, after a sync, or only when you ask. You get a notification only when something changed. If you have an AI model, it writes the words. Without one, the rules on this iPhone do. Six routines are ready to use, like Your week, Caffeine vs bedtime and Month story. Read one as a Reel, one card at a time, or as Pages, Text or Note. You can also make your own, or describe one in a sentence. Routines open from Reports & Routines. They are in beta and Pro. Insights stay until the finished version of Routines is out. STRENGTH Log your lifts in Metrya. Pick from about 130 lifts or add your own. Each set starts from last time, and one tap on Set done starts the rest timer. Rate how hard it was, from 1 to 10, and it is saved to Apple Health. If your Watch recorded the same workout, Metrya adds the sets to it. Lifting now counts in your training load at the level of your effort, because heart rate stays low between sets. After a lift you see which muscle groups are still recovering. Logging is free. More than 3 templates and the 1-rep max line are Pro. With Pro and your own Hevy key, your Hevy workouts show their sets in Metrya too. WHAT MOVES YOUR NUMBERS Each morning, a card on Today can ask a few yes or no questions about last night. Did you share a bed? Phone or screen in bed? Pick up to 5 of 7 questions, and skip any morning. Metrya compares your answers and what you log with your sleep, HRV, resting heart rate, Recovery and mood, over the last 90 nights. A pattern needs 5 nights with and 5 without. It also tells you when there is no clear link. It shows patterns, not causes. The questions and your top 3 patterns are free; the full list is Pro. SUN AND VITAMIN D The Daylight card on Today is now a sun ring, and the Light balance page shows the sun's path with your daylight on it. With Pro, it also estimates today's vitamin D from D3 in your Stack, food apps and the sun. It is an estimate, not a blood level. TRAINING Train shows your last workouts near the top, and a ring for how active today has been, compared with your last 60 days. Each workout shows how hard it felt, from 1 to 10, and its main benefit, like Base or Threshold. Felt load is effort × minutes. It counts hard lifting and circuits that heart rate often reads as easy. Runs show your best efforts: your fastest 1 km, 5 km, 10 km, half and marathon, found anywhere inside a run. With Pro, a run also shows power, stride length and ground contact, and Train shows your mix of easy and hard work over 28 days. A NEW LOOK Every screen has soft colour in the background, and Sleep has a night sky. Customize › Templates gives Today five ready-made orders. Sauna and cold plunge timers open a full-screen scene. After three mornings, tap the date on Today to see the morning as it was saved: Recovery, Reserve, Sleep, HRV and Train. ALSO NEW Recovery and Reserve now show for wearables that do not write HRV to Apple Health, like WHOOP, Oura or Garmin. Sentinel shows a number on every row, and you can log alcohol from its page. Caffeine from other apps now comes in from Apple Health, and the Caffeine card shows your day as a curve. Naps show the same day. Most sheets close with a swipe down. Training screens are now in French, German, Spanish and Polish.

PACE OF AGING Bio age shows how old your body looks today. Pace of aging shows which way your trends are heading. A pace of 0.9x means your body is aging about 0.9 years for every calendar year. 1.0x is the calendar pace. It looks at the last 12 months of VO2 max, resting heart rate, HRV, steps and sleep regularity. VO2 max counts most. A signal with too little data is left out, never filled in. It needs 12 weeks of data before the first estimate. Until then you see Learning, with what is being collected. After that it updates once a month, so a good or bad day does not move it. It is an estimate from your watch trends, not a lab test. The screen shows a likely range, what moves your pace, a month-by-month chart and the signal worth moving first. If Bio age and pace point in different directions, the screen says so. You find it in Bio age. Pace of aging is Pro. BIO AGE: VO2 MAX COUNTS DIFFERENTLY In Bio age (Grounded), VO2 max now counts on a gentler curve, based on long-term research. Each 1 mL/kg/min above or below the typical value for your age and sex counts for about 0.12 years, up to 3 years. Before, a reading a little above typical already gave the full 3 years. The model also uses the middle value of your last 6 weeks of readings, not only the newest one. So your Bio age may change. If you are fit, it may go up. If your VO2 max is low, it may go down. Your Progress chart is recalculated the new way, up to a year back. The 7-day, 30-day and 90-day changes on the VO2 max screen now follow the trend line. One low reading no longer shows as a rise. LIGHT BALANCE Light balance shows how much daylight you got today, against a goal. Apple Watch measures it and writes it to Health. The page also shows how much came before 10:00, and your last 7 days. The goal starts at 60 minutes, and you can change it. A day counts up to 1.5 times the goal, so one long day does not hide a dull one. Days without watch data are left out. There is a new Daylight card on Today, on by default under Stress. You can move or hide it in Customize. The page is also in Activity > Recover. Light balance is free. Mornings and sleep, which compares your nights after bright and dim mornings, is Pro. HEART RATE ZONES FROM APPLE HEALTH On iOS 27, Metrya uses the heart rate zones from Apple Health. These are the same zones your Apple Watch shows. They are set automatically from your age and resting heart rate, or by you in Health. Time in zones and training load now match your Watch. Each workout uses the zones it was recorded with. A workout without zones of its own uses the zones you have now, so your training load and Training status may change once. On iOS 26 or earlier, or with no zones set, nothing changes. Zones are estimated from your age, as before.

METRYA FOR MAC (EXPERIMENTAL) Metrya now has a companion app for your Mac. It is a separate app and it is experimental. It needs macOS 26 or later, and it is not on the Mac App Store. You download it from metrya.app/mac. It is included with Pro, with no second subscription. On the Mac you can ask the Advisor about the history your iPhone already keeps, and keep several chats. There is also a Home page with a map of eight areas and a 24-hour view, and pages for Training, VO2 max, BMI, Sleep and Nutrition. You choose the model: Apple Intelligence, a model Ollama runs on your Mac, or your own key for a cloud model. With a cloud model, you see the exact text before it is sent. CONNECT YOUR IPHONE Open Settings > Mac, turn sync on, and enter the pairing code shown on the Mac. Both devices need the same Wi-Fi. Your data goes from your iPhone straight to your Mac. There is no Metrya server in between. The iPhone only sends what it already stored, and categories you turned off under Data Shared with AI are left out of answers. Turn on Keep in sync and the Mac stays current while Metrya is open. You enter the code once and do not tap Send changes each time. It does not send in the background. You can also save a meal favourite on the Mac with New meal. Turn on Receive from the Mac, and the next send adds it to your iPhone. Logging a meal onto a day stays on the iPhone. Sync, Keep in sync and Receive from the Mac all stay off until you turn them on. RECOVERY FROM DAY ONE If you are new to Metrya, or come back after a break, Recovery now works out the missing days from Apple Health, up to 30 days back. You see the change from yesterday and your recent history on the first day. A day needs 14 days of data before it, so the oldest days stay empty. The Recovery time card is back on Today. It shows how many hours you need after hard training, and it hides when you are recovered. You can turn it off in Customize Dashboard. FAVOURITE PRODUCTS KEEP THE PRODUCT Tap the star on a scanned product or a food from the list. The favourite now keeps the product, not one fixed portion. Tap it later and choose how much you ate. It starts at the amount you logged last time. Scan the same barcode again and it fills in from your favourite, even offline. Favourites you saved before this update work as before.

YOUR WEEK A new screen for your last full week, Monday to Sunday. Open it from Reports, or from the Monday weekly readout notification. It shows your Night, Output and Recovery scores with the change from last week, and a day-by-day grid where darker means higher for you. Then three things that stood out, with numbers. For example, the day your sleep debt peaked, or your training load against your 4-week average. Last, how HRV, resting heart rate, sleep, bedtime, steps, daylight and stress compare with your own last 60 days. Use the arrows to look at earlier weeks. SHARE YOUR WEEK Share your week as an image. There are three cards: Week, Sleep and Training. They leave out heart data, weight and food. Your week and the share cards are free. The weekly report PDF and week data stay in Pro, and you can make them from the same Share sheet. They now use the same numbers as Your week, and add your Reserve high and low, your last caffeine time and your Training status. REPORTS IN YOUR LANGUAGE Every PDF report is now in the app's language: English, French, German, Spanish or Polish. Numbers and dates follow your language too. CSV and JSON column names stay in English so other tools can read them. Everything is still made on your phone, and nothing is uploaded. BEDTIME REMINDER AT THE RIGHT TIME The Bedtime wind-down reminder now comes about 70 minutes before tonight's lights-out time. That time follows your sleep need and your smart alarm, so the reminder moves with them. It says the time, for example "Lights out by 22:40 tonight". Tap it to open Sleep > Tonight. Set wind-down reminder on the Tonight card moves this same reminder, so you get one evening reminder at most. THIS WEEK ON TODAY This week on Today now shows all six: resting heart rate, HRV, sleep, steps, active energy and heart rate, each with its last 7 days. Before noon, steps, active energy and heart rate show yesterday's full day. After noon they show today so far. Your vitals is simpler too: one card instead of three lists, and it is now in all five languages. FASTER MEAL LOGGING After you save a meal, tap Add another to log the next item at the same time. Tap the time at the top to choose Now, -30 min, -1 h or Yesterday. If you picked a time for your last meal, Same as last offers it again for 2 hours. Favourites are smaller, so you see about three at once. Tap to log one portion, or long press for 1/2, 2x, Edit or Remove. To save a scanned product as a favourite, tap the star next to its name. Estimate with AI is now a clear button under your photo or description. APPLE WATCH A new Recovery time complication for Pro. It shows the hours until you are ready for a hard session and counts down each hour. In the Smart Stack, Bedtime now moves up before lights out, and Energy now moves up when a new energy window starts. ALSO IN THIS RELEASE New users see "Building your baseline (N of 14 nights)" until Recovery has enough data, instead of an empty card. The watch no longer shows "RECOVER 0" before you have a Recovery score. Early in the day, quiet mornings no longer count as a full day of steps. The Advisor stopped suggesting "why are my steps down this week" almost every morning, and the steps note on Your vitals no longer reports a drop. Wheelchair users now see pushes there instead of steps. A very short night is no longer called "good" when the Advisor looks at your sleep. New in Settings > Display: Text size. Big makes the small text on Today a little larger. The Recovery breakdown now has dotted lines from each name to its bar, so it is easier to see which bar belongs to which row.

RECOVERY TIME After a workout, Metrya now estimates how long until you are ready for another hard session. For example: "Ready for hard training in 30 h", with a likely range and the time you can go hard again. Easy activity is fine at any time. Each workout adds hours based on its load, so an easy run adds far less than a long hard run. Intervals, long hard sessions and strength workouts get a minimum, because wrist heart rate misses part of that effort. Rate a strength workout 9 or 10 and it counts as very hard. A new workout adds to the hours that are left. It never resets the countdown. Sleep changes the countdown a little. A full night with HRV in your normal range takes off a bit more. A short night, or HRV and resting heart rate off your usual, takes off less. One low HRV night alone changes it only slightly. Training today follows the countdown. With more than 24 hours left, it suggests an easy day at most. With more than 72 hours left, it suggests rest. You see the countdown on the Train tab and after each workout. If it ends while you usually sleep, Metrya shows your usual wake time instead. The Recovery time screen also shows what your usual sessions would add if you trained today. The time, the range and this list are free. With Pro, you also see your last 2 weeks and what changed your countdown. This is an estimate for planning, not a medical measure. It gets better over your first 2 weeks of workouts. MORE PDF REPORTS Three new reports. HRV: 90 nights against your normal range, with your status week by week. Heart rate: resting, walking and daytime heart rate over 90 days, your day by hour, and heart rate recovery after workouts. Workouts: one week with every session drawn out, including the heart rate curve, zones, splits, heart rate recovery and the night after. Tap the document button on HRV status, the heart rate charts or the Training screen, or find them in Reports. They are made on your phone and nothing is uploaded. PDF reports are part of Pro. ONE PLACE FOR EXPORTS Export in the Today menu now opens one screen with every PDF report and your data files. Settings › Data opens the same screen. NEW TRAIN LAYOUT The Train tab has a new layout with fewer cards. The top card now ends with your Recovery time. Training status now includes your weekly ramp and zone mix. Long-term fitness shows VO2 max, heart rate recovery and walking quality side by side. This week shows the days you trained and your last 3 workouts. Tap any part to open its full screen. Heart rate recovery is Pro. ALSO IN THIS RELEASE Caffeine, heat and cold sessions, workouts and insight reports now always show 24-hour times.

PDF REPORTS You can now save your health data as PDF reports, to keep or to share. The weekly report covers your last full week: sleep, recovery, training, movement, food, supplements and habits. Choose who it is for: Me, My coach or Sleep only. Week data saves the same week as CSV, JSON and Markdown files. There are also separate reports for VO2 max (12 months, with how you compare for your age and sex), Body and BMI (12 months of weight and body fat) and Blood pressure (90 days of readings). The Timeline report lists every entry by time, with more details than the screen. Find them in Reports, under PDF reports, or tap the document button on the VO2 max, BMI, Body report, Blood pressure and Timeline screens. Everything is made on your phone and nothing is uploaded. Each report says clearly that it is a wellness summary, not a medical record or a diagnosis. PDF reports are part of Pro. TONIGHT'S SLEEP Sleep now has its own tab in the bar, and the log button floats above it. Sleep has a new Tonight tab. It shows when to turn the lights off and when to be in bed, based on how much sleep you need tonight. Your need is your usual sleep, plus part of your sleep debt and some extra time after a hard training day, minus any nap today. Lights out counts back from your smart alarm, or from your usual wake time. The time stays the same all day and only updates after 18:00. After a time-zone change, it gives you 15 extra minutes to fall asleep for 2 nights. Sleep debt now covers your last 14 nights instead of 7, and recent nights count most. Your number may be different from before. ENERGY TODAY A new card right under your Recovery score shows how your energy will likely go: your focus window, the afternoon dip, a second wind in the evening and your last time for coffee. It is a prediction from your sleep times, not a measurement. From wind-down, 70 minutes before lights out, the card shows tonight's bedtime instead. Move or hide it in Customize Dashboard. With Pro, you get the full list of windows for the day. RESERVE AND NIGHT PAGES The Reserve screen is redesigned. It shows your whole day from midnight to midnight, with your peak and now marked on the line. Workouts show as orange bands and naps as blue bands. A nap now charges your Reserve. A new bar chart shows what moved your Reserve each hour. On the night page, the cards for what shaped your night and your overnight vitals are easier to read. You get a short answer first, and the data one tap below. Your training load and status no longer change when you switch tabs. TRAINING STATUS Activity now says how your training is going: Productive, Maintaining, Overreaching, Unproductive or Detraining. It compares your fitness over 6 weeks with your fatigue over the last week. Overreaching needs both a big jump in training and an HRV status of Low or Unbalanced. The status needs 2 weeks of workouts. With Pro, you also see the chart, this week against your usual, and the numbers. WALKING QUALITY ALERTS Walking quality can now notify you when your walking has been less even for 2 weeks, and when it is back to your usual. Turn it on with Notify me on the Walking quality screen. It is free, off by default, and never sends at night. ALSO IN THIS RELEASE Net energy shows one number all day: where today is heading by midnight. The 18:00 switch is gone. This week marks days with too little logged. All nights now goes back up to a year. Apple Watch (Pro): new Bedtime, Energy now, HRV status and Heart rate recovery complications.

YOUR STACK Your supplements now have their own screen. Add what you take from a catalog of 150 supplements, or add your own, and set the dose, time of day and start date. Each day, tick off a whole time of day in one tap, or log a skip with a reason. Reminders are optional and off until you turn them on. Each supplement also says whether its effect can be tested, and how well it is researched. If you listed supplements in your profile, Stack asks you to check them and move them in. Stack is free and stays on your phone. With Pro, each supplement shows how your data looked on days you took it and on days you skipped it, and since you started it. Travel and sick days are left out. These are patterns, not proof. A NEW TODAY The top of Today is redesigned. Recovery, Reserve, Sentinel, today's training, tonight's bedtime and HRV status are now in one place. Choose between two layouts in Customize Dashboard. Instruments shows all your numbers on one screen and is the default. Command puts your plan for the day in one card. Tap your Recovery score to see why it is what it is: your last 7 scores against your usual, what moved it since yesterday, and each part compared with your usual level. A new Timeline shows your day in order, from waking up to what you logged, then wind-down, bedtime and your wake-up time. It replaces the Interventions card. Water on Today now logs a glass in one tap, with an Undo button. HRV STATUS AND HEART RATE RECOVERY HRV status compares your last 7 nights of HRV with your own normal range from the 60 nights before. It says Balanced, Unbalanced or Low. High HRV is not always good: if your resting heart rate, breathing or wrist temperature is up at the same time, the screen explains why, and Recovery does not rise. The first status needs about 4 weeks of wearing your watch to bed. Each workout now shows your heart rate recovery: how much your heart rate dropped in the first minute after you stopped. After 5 checked workouts of one type, it is compared with your usual. Stand still for 2 minutes after a workout for the best reading. THIS WEEK IN RESEARCH Studies added in the last 7 days now appear as short stories of up to four cards: the finding, why it matters and how strong the evidence is. Studies about things you log come first. Open it from Research or from Today. The summaries are written by AI, and the studies are in English. Studies now show the year they were published when the date could be checked. ALSO IN THIS RELEASE Smart alarm: you can set it at any time of day from the Sleep screen. It no longer rings at the start of your window without a reason. If the time moves after you set it, the alarm card now says so. Sleep debt: a long night now pays back some of your debt. Your sleep need is never lower than 7 hours.

WAKE UP IN LIGHT SLEEP Set a smart alarm on the Tonight card. With Pro, you pick a wake time and a window of 15 to 45 minutes. Metrya looks at your last 28 nights with sleep stages and rings at the minute you are most likely to be in light sleep. It predicts this from past nights, because it cannot see your sleep stages during the night. A plain alarm at your usual wake time is free. Alarms need iOS 26. On an older iPhone, Metrya suggests a time to set in the Clock app. TRAINING TODAY, AND WHY YOUR RECOVERY MOVED Under your Recovery score, Metrya now suggests what kind of workout fits today: a rest day, or an easy, moderate or hard workout, with a time range such as "about 30 to 45 minutes at a steady effort". It uses your Recovery, your workouts over the last four weeks and your Reserve. The Train tab shows the same suggestion. Tap the Recovery ring to see what changed since yesterday and which part moved your score most. If a raised temperature or Sentinel limited the score, you now see that too. You can also log Feeling unwell and Late meal in one tap. If you log Feeling unwell, Metrya explains the low score and can ask the Advisor to go easy for 7 days. RESEARCH, REBUILT Knowledge Feed is now called Research. Studies no longer disappear after 30 days, so the library grows every day. Each study has a label that says what kind of study it is, for example a trial or a meta-analysis. Animal studies say that the results may not apply to people. "For you" shows studies about things you log, such as sauna, caffeine or your supplements. This is worked out on your phone, and nothing about you is sent to Metrya. You can search, filter by topic and save studies. The studies are in English. WALKING QUALITY A new Walking quality screen shows how even your walking is. Your iPhone measures this when you carry it in a trouser pocket while you walk. Apple Watch does not record it. Metrya compares each week with your own usual from the last eight weeks. If your walking is less even than usual for two weeks, a note appears on the Today screen. With Pro, you also see how your walking speed and step length changed over six months. Open it from the Train tab. It is a signal from your phone, not a medical test. ALSO IN THIS RELEASE When Apple Health splits one night in two, for example at 02:00, Metrya now joins it back into one night, so your sleep no longer looks short. Naps have their own card on Night detail. They do not count toward your night or your sleep debt. Share last night or today's Recovery as an image from Night detail or the Recovery sheet. The image is made on your phone and nothing is uploaded. iCloud backup keeps an encrypted copy of what you entered in Metrya in your own iCloud, so you can restore it on a new phone. Find it in Settings, Data. It is a backup, not live sync between two phones. Apple Health data is not in it, because Metrya reads it again after a restore. Two new Home Screen widgets. Caffeine (Pro) shows how much caffeine is still in your body and when it clears. Log (free) has one-tap buttons for a drink, a meal and caffeine. Widgets are still in English.

MEDICATIONS, AS CONTEXT FOR THE ADVISOR Some medications change heart rate, sleep or Recovery. You can now add what you take in Context, under About you, so the Advisor can keep it in mind when it looks at your data. On iOS 26 or later you can import names from Apple Health. On an older iPhone, type them yourself. Metrya does not track doses or send reminders, and it will never tell you to start, stop or change a medication. Your list stays on this phone. The Advisor only sees a medication after you switch Share with Advisor on for it. Sharing with the Advisor is part of Pro. EIGHT NEW HOME SCREEN WIDGETS Last Night shows last night's sleep, score and debt, and Tonight after 19:00. Nutrition shows today's calories and macros. The Large size has buttons to log a meal by photo, barcode, AI or favourites. HRV shows today's heart-rate variability and where the last reading sits in the day's range. Today shows active calories, steps and VO2max. Water shows today's water against your goal, with a + button to log a drink. Circadian, Sleep details and Training give a larger view of your average day, last night's stages and your last 7 days of training load. Nutrition, HRV, Today and Water read live from Apple Health, so they stay current without opening the app. All widgets are free. They are still in English. YOUR NIGHT, ON ANY SCHEDULE The short sheet after a finished night no longer waits for morning. It can appear for up to 8 hours after you wake, so if you work nights and wake at 15:00, you still see it. You can now swipe down anywhere on it to close it. MORE OF METRYA IN YOUR LANGUAGE This version translates the Today screen, the "What happened?" log sheet, Bio age, the BMI detail screen and Medications into French, German, Spanish and Polish. Settings, Display, Language lists everything that is translated. ALSO IN THIS RELEASE When you pick a meal photo from your library, the meal time now defaults to when the photo was taken. You can still change it. If you use your own API key, new models are in Settings, AI Model: Claude Opus 5, Claude Haiku 4.5, GPT-5.6 Luna, GPT-5.6 Terra, Gemini 3.8 Flash and Gemini 3.7 Flash. If you use an on-device model, Metrya now unloads it after 5 minutes without a message. The app stays responsive on phones with less memory.

A NEW NUTRITION HISTORY Nutrition history has been redesigned. It starts with an overview of the last 7 or 30 days: a bar for each day against your calorie goal, your daily average, how many days were on target, and your macro split. Tap a bar to jump to that day. Today is left out of the numbers until the day is over. Each day is now one card. Closed, it shows a small ring against your goal, whether you were on target, over or under, your macros, water and meal photos. Tap it to see the meals and drinks. Planned meals appear at the top under Coming up, and days with nothing logged are grouped into one line. A RICHER CALORIE RING The ring on the Nutrition tab is bigger and fills with a colour gradient. If you eat more than your goal, a second, thinner lap in orange and pink shows how much more. It no longer turns red. Below the ring, a short line tells you how many calories are left, or that you are on target, which means within 5% of your goal. Macro bars show "+12g" when you go over. MORE OF METRYA IN YOUR LANGUAGE This version translates the Activity tab with Train, Recover, Feel and the protocol pages, the Activity timeline, saved conversations, the Nutrition tab, Nutrition history, Food reactions and Hydration. The meal logger, the caffeine tracker and the Pro screen are still in English. Settings, Display, Language lists everything that is translated. Water and drink times now use the 24-hour format, like the rest of the app. FIXES Some apps save the same workout sample many times. One walk of 3 km was shown as 128 km. Metrya now counts a repeated sample once, and it counts only the part of a sample that falls inside the workout. If a distance is still impossible for the time, for example 20 km of walking in one hour, Metrya shows no distance instead of a wrong one. Saved workout summaries are calculated again. ALSO IN THIS RELEASE The meal logger has a lighter look that follows light and dark mode. Its title is now always "Log a meal". When a meal is set for another day, the day appears above the time.

METRYA IN YOUR LANGUAGE You can now use Metrya in English, French, German, Spanish or Polish. Automatic follows your phone's language, or you can pick one in Settings, Display, Language. Translation is gradual. This version translates the tab bar, Settings, Profile, Context Center, the Advisor chat, the first-launch setup and more. Other screens stay in English for now. The Language screen lists what is already translated. The Advisor now answers in your app language too. With Apple Intelligence this works for French, German and Spanish, but not yet for Polish. Notifications, widgets and the Watch are still in English. A SIMPLER MEAL LOGGER The meal logger now has one field. Type a food to search, or describe a whole meal and Metrya estimates it with AI. Before you type, you see your favourites, recent meals and the meals you log most. Search now also finds packaged products from Open Food Facts. Type at least 3 letters, or scan the barcode with your camera. Only your search words or the barcode are sent to Open Food Facts, directly from your phone. Nothing goes through Metrya's servers. Favourites has its own tab, where you can search, sort and edit them. The log now shows the photo a meal was analysed from. Photos stay on your phone. YOUR NIGHT On the first morning open after a finished night, Metrya shows a short summary: sleep score, time asleep, sleep stages, and how the night compares with your usual. It waits until the night is really over, and you see it only once, before 12:00. WORTH A LOOK A new card on Today points to one thing in your own data that you have not looked at recently. For example, a Recovery debt run that just ended or a new VO2max high. At most one new card appears per day. It sends no notifications and makes no AI request. You can hide it in Customize Dashboard. ALSO IN THIS RELEASE Feel has a new Mood and your body section. After 10 days of data, it compares your mood on days with higher and lower HRV, sleep and Recovery. It shows them side by side and does not say one causes the other. A new Mood card on Today lets you log how you feel with one tap. Discover now marks the screens you have already opened.

WELLNESS IS NOW ACTIVITY The Wellness tab is now called Activity, and it has three parts. Train is for your workouts. Recover is for sessions like sauna, cold and breathwork. Feel is for how you feel. Train shows your training load for the last 7 days against your usual range, your cardio fitness and your latest sessions. Recover shows this week's heat and cold minutes, and each protocol has its own page with a 12-week chart. On Feel, one tap on a face logs your mood. The full log is still there. Tap the list icon at the top of Activity to filter it by type, time and source. When a workout arrives from Apple Health, Metrya now shows a short summary the next time you open the app. It shows how much load the session added and what it did to your week. You only see it once for each workout. RECOVERY DEBT Sentinel tells you if last night looked unusual. Recovery debt is a new view in Sentinel. It answers two other questions: How long has this been going on? And how fast do I usually recover? Every day, it adds up how far your heart rate, HRV, temperature, breathing, sleep and training load were from your normal. About a third of the total clears each day, and a calm day clears half. If the total stays high, Metrya shows it as a run and compares it with your past runs. To find past runs, Metrya reads up to a year of nights from Apple Health. This stays on your phone. Recovery debt does not change Recovery or Reserve, and it never sends notifications. It is a pattern to notice, never a diagnosis. The balance and what it comes from are free. Comparing a run with your past runs is part of Pro. YOUR DAILY RHYTHM, REDESIGNED The Circadian screen now shows how steady your days are, not only their average shape. It starts with Regularity, a score from 0 to 100 for how steady your sleep and wake times are. In large studies, steady sleep timing was linked to better long-term health than sleep length alone. Below it are five more parts, such as when your movement and heart rate peak. You also see what changed this week compared with the three weeks before. Regularity is free. The other parts, the split between workdays and free days, and the night-by-night view are part of Pro. SEARCH FOR FOOD The meal logger has a new Search tab. Type a food and pick it. There is no AI call and no waiting. It searches two things at once. First your own meals: your favourites and every meal you have logged, however long ago. Second a built-in table of 770 common foods, with calories, protein, carbs, fat, saturated fat, sodium, fibre and sugar. The numbers come from the USDA food database and are stored in the app, so search works offline. Pick a food and choose the amount. Most foods offer real portions, such as one slice of bread or a medium banana, and you can also type grams. The macros update as you change the amount. Branded and packaged products are not in the table yet. For those, and for a full plate, describe the meal on the Compose tab as before. ALSO IN THIS RELEASE The Advisor card on Today now shows three questions instead of one, based on your own recent data. They change over time, so the same question does not stay for days. This is part of Pro. The Health tab is now called Today. The bell opens a new notifications screen that shows each reading next to your usual range. Each report in Insights now names the model that writes it and where your data goes.

VO2MAX HAS ITS OWN SCREEN VO2max is the most reliable indicator of longevity available to Metrya, and it used to be too hidden. It now has a screen that answers three questions: What is your fitness level relative to your age? Is your fitness trending upward? And what's the next step? At the top you see your latest reading, where it came from, how confident Metrya is in it, and which category it falls into. You also see how you compare with people of your age and sex. Further down there is a trend chart from 30 days to a year, the spread of values in your age group, your next milestone and your fitness age. If you have no reading yet, the screen tells you what Apple needs first: two or three outdoor walks, runs or hikes with your watch on. To compare you with others, Metrya needs your date of birth and biological sex. Typical values for men and women differ by about 30 percent. The reading, its source, confidence and category are free. The trend, the comparison, the milestone and fitness age are part of Pro. LONGEVITY SIGNALS, REDESIGNED Longevity Signals on Bio Age used to show four numbers and leave the rest to you. Now it starts with a short summary that tells you which signal lowers your score the most. The three ages are shown on one shared scale, so they are easy to compare. Each signal also has a small eight-week chart. Before, you only saw one number with no history. History starts when you install this version, so a signal shows "warming up" until there is enough data. THE APP NO LONGER ASSUMES YOU WORK 9-TO-5 Daily Pattern is a new section on Profile. You can set your Work, Schedule and Load, and add a short note in your own words. Every field is optional. If you leave one empty, the advisor does not guess. The advisor then looks at your sleep and steps in the context of your routine. If you work nights or rotating shifts, sleeping during the day is normal and is not flagged. If your job is physical, a high step count is treated as work, not training. TELL THE ADVISOR ABOUT YOUR ALLERGIES Allergies is a new screen. You can pick from 37 common allergens, including pollen, food, animals, dust mites, mould and insect stings, or add your own. For each one you set how strongly it affects you, its season, and whether the advisor can see it. During that season, the advisor may treat an allergy as a possible reason for a higher respiratory rate, poorer sleep or a few days of low HRV. It is only ever a possible reason, never a diagnosis. This screen tells the advisor what affects you. It is not a tool for managing allergies, so there is no treatment advice, no symptom log and no drug allergies. There is also no pollen forecast, because asking an outside service about pollen near you would reveal your allergies to it. Allergen names are shown in English, French, German, Spanish or Polish, based on your device language. Only this screen is translated for now. If your phone uses another language, you will see it in English. Daily Pattern and Allergies are both Pro. You can check what they will send in Context Center before anything is sent. ALSO IN THIS RELEASE A new tile at the top of Discover shows all the data behind your health record: what already works, what needs more data, and what is not available yet. The progress figure only counts the items you can fill in yourself. Your standing context now comes in three sizes, so it fits the AI model you use and is no longer cut off in smaller models. And the dashboard no longer jumps down while it syncs in the background.

A THIRD ON-DEVICE MODEL Google's Gemma 4 E2B joins Qwen and Bonsai in the on-device model list. It runs completely on your iPhone. There is no API key, no account and no provider, and nothing is sent anywhere. Unlike Bonsai, it can also read meal photos. It needs an iPhone 15 Pro or newer with 8 GB of memory. The download is 2.6 GB, plus about 1 GB more if you add meal-photo reading. Metrya checks how much memory your phone has and only offers models it can actually run, so you will not download for twenty minutes and then get a crash. This is a new option, not a replacement. Qwen is still the one Metrya recommends, Bonsai is still the smallest download, and any model you already downloaded keeps working exactly as before. It is still a beta, and it is better to use it when you need it than to leave it running. It uses a lot of memory while it is loaded, it answers more slowly than a cloud model, and your phone gets warm. In return, it can look at much more of your history at once, and it works in Airplane Mode. A NEW NAVIGATION BAR The bar at the bottom is now a rounded bar that floats above the screen, instead of a solid strip across it. You can see the screen through it, and the tab you are on is marked in colour instead of sitting in a filled box. When you scroll down, the bar shrinks to a small pill so it stays out of your way. Scroll back up and it returns to full size. The tabs are all in the same order, and the log button has not moved. PROFILE AND SETTINGS, REDESIGNED Profile and Settings were the last two screens still using the old iOS list style. They now look like the rest of the app, with a large title at the top and rounded cards. Activity Tracking, where you choose between steps and wheelchair pushes, has moved out of Profile onto its own screen. There is now room to explain what the setting changes and what it does not. ALL NOTIFICATIONS IN ONE PLACE Settings now has a single Notifications section with everything Metrya can send you: anomaly alerts, the weekly report, bedtime reminders, stress alerts and medication reminders. You can turn each one on or off in that one list. Notifications with their own schedule link to their own screen and show whether they are on, so there is never a second switch for the same thing. The bell on your dashboard takes you straight to this section.

AI, on your terms. • New, in beta: download Qwen 3.5 and run the Advisor entirely on your iPhone. No API key, no provider, nothing on the wire — it answers in Airplane Mode and holds weeks of your history. 2B: iPhone 13 Pro or newer, 1.2 GB. 4B: iPhone 15 Pro or newer, 2.6 GB, and it reads meal photos. • Apple Intelligence was reworked and now answers nearly everywhere it used to refuse. It is the default on new installs. It still cannot read a photo — that is a limit of Apple's model. • See exactly what goes to the AI: a permanent note on the Advisor and Insights names the metrics, the time range, and what is never sent — your name, your email, Health identifiers, your location. A provider you have not used before shows you the full request and asks once. • Every AI control in one place, in Settings → AI Model: turn the Advisor off, stop scheduled reports, remove a key, or delete every AI chat, memory and report stored on this iPhone. None of it touches your Apple Health access. • Fixed: prompts, health data and answers are no longer written to the device log. Scheduled reports and check-ins re-check your permission at the moment they run. A conversation is only ever summarised by the provider that already received it. • Net Energy now works all day. It used to stay blank until the evening; it now shows a running balance from the morning on, with what is left to eat to land in your band. The verdict, the energy-availability flag and any concern wait until the day is actually over, because those are whole-day readings. Intake now carries its macro split. Nothing you already set up has changed.

BLOOD PRESSURE Blood pressure is a dashboard card now, not a line in a list. Every cuff reading your monitor writes to Apple Health — and every one you type in yourself — is kept as a dated event: the pair, the time of day, and what sat next to it. The trend defaults to mornings only. Evenings sit higher for most people, so mixing them would show a slope that is really just the time of day. Mixed is there, labelled, when you want it. What moved it sits next to the reading — last night’s sleep, yesterday’s sodium, a drink, a hard session — with a floor of 3 mmHg so cuff jitter doesn’t count as a story. Nothing is described as a cause. Tap any reading for the context around it, or log one by hand when your cuff didn’t write it. It goes to Apple Health and is read straight back. NET ENERGY What you ate against what you burned, under the nutrition ring, centred on your own band instead of on zero. Four presets — lose, recomp, maintain, gain — or edges you set yourself. A day that isn’t over yet says so, instead of reading as a deficit. A day you only half-logged produces no verdict at all. Hide the whole feature in Nutrition setup if it isn’t for you. WHEELCHAIR If your Apple Watch records pushes instead of steps, those now sit everywhere steps used to — the dashboard, this week vs last week, the charts and the history. Metrya picks this up from the Health app on its own. Reserve is fixed too. A day of pushing had been read as a day of sitting still.

Sleep is now shown in hours and minutes everywhere — 7h 54m, never 7.9. Charts fill the whole card. Drag across the Reserve curve to read the exact time and value at any point. Reserve stays open through the night. Before your morning score is ready, it shows where you finished the day before instead of a dash. Bio age gets a proper progress curve with 30-day and 6-month views, and you can drag it to read any day. Back button and swipe-back are working again. Tap a workout's map to open the route full screen — the stats no longer cover the end of it. Tap any bar in the sleep debt chart to see that night's numbers. Cleaner Last night card on the dashboard, with the same night row you see everywhere else. You can now go back through the intro slides. Fixes: drink names no longer cut off at larger text sizes, better icon colours in dark mode, and recent sessions now come first on the Training screen.

REPORTS — free, in a new dashboard section Weekly Readout: the week that just ended, ranked. Night, Recovery and Output, each metric sorted by which way it moved. Output: a new index from steps, active energy, workout load and daylight, scored against your own last 60 days — never a population. Body Report: your weight readings turned into a composition trend — what moved, how fast, and the pace you've been holding. BMI in Context: BMI never appears alone. Waist-to-height, body fat and FFMI sit beside it. Every report exports as Markdown, written on-device. A Monday notification when a week is ready to read. Ask the Advisor about any report and it answers from that report (Pro). FIXES A new install no longer starts your training history from zero — workouts already in Apple Health are brought in on the first sync. Wake-ups now need to last five minutes to count, so the sub-minute slivers your watch writes stop inflating the number. Training explains where workouts come from when it has none, instead of showing an empty screen.

Dark Mode & Water • Metrya can run in the dark. Settings → Display → Appearance: Dark, Light, or System. Applies instantly everywhere, no restart — and every chart was redrawn for it, not just dimmed. Light mode is untouched. • New hydration page in Nutrition: water that rises through the day, a target you can set, and a streak once you start hitting it. • Log drinks, not millilitres. Tap a tile for a glass, a coffee, a juice — hold for a different size. Hide the ones you never drink or invent your own. • Caffeine and hydration now agree: a coffee counts once as fluid and once on your caffeine curve, and deleting it removes both halves. • Your target can rise on hot days and after training, and always says why. • New ⊕ button logs anything from any screen, with a one-tap LOG row on your dashboard that adapts to what you track. • Bio Age moved to its own dashboard card, with the 90-day trend. • Fixed: Reserve could stay blank on Apple Watch after updating the app.

Reserve, corrected Reserve wasn't draining properly. A full day on your feet could leave it within a point or two of where you woke up, while every other body-battery app read far lower — and they were right. This release fixes the model at its foundation. Being awake now costs energy on its own, whether or not you move — gently in the morning, faster the longer you've been up. A quiet desk day is no longer free, which is exactly why the number used to sit flat. And a full tank lasts longer than a half-empty one: the daily cost scales with the reserve you woke up with. Reserve also can't creep upwards while you sit still any more. Ordinary sitting slows the drain rather than reversing it; only genuine rest, like a nap, pushes the number back up. Also in this release • Times follow your device's clock setting — 17:00, not a cryptic "5p" • The "day low" timestamp no longer jumps backwards. Once the low is simply "right now", you'll see where you're heading by bedtime instead • Tap any number on the Reserve screen — the score, the curve, any stat — and it explains itself on the spot • Reserve is now shown against your own usual level for that hour of day, so the number has something to mean Hard days and rest days now separate the way they should.

Stress, Training, and Sleep Stress Monitor A new on-device estimate of autonomic strain from your Apple Watch HRV readings, scored against your own baseline — not a population average, not a mood meter, and not a diagnosis. Each reading shows when it was taken, how confident it is, and how it sits versus your typical range. Day, 7-day, and 30-day views, optional episode alerts, the same last estimate on Apple Watch, and an 8-cycle breathing session when you want one. Stress stays separate from Sentinel and Reserve. Training Workouts from Apple Health now have a real read. Open a session for a heart-rate curve you can scrub, estimated zones, time in zone, pace splits when there’s distance, training load, and what that session cost overnight versus your 30-day baseline. The Training hub shows this week’s minutes and load, then every session. Rate how it felt, add a note or tags, and — with Pro — ask the Advisor about the session using the numbers on screen. Sleep Every night gets a real read: a hypnogram with overnight heart rate on the same axis, stage totals against your own nights, and how long it took you to fall asleep. See what likely shaped the night (training, caffeine still on board, bedtime drift, temperature, alcohol) as associations from your history, never as a study. The Sleep hub opens on last night, then your nights with filters (Under need, Fragmented, Best), plus sleep debt against your personal need — not a generic eight hours. Phone-only nights still show duration, bedtime, and debt, and say plainly what a watch would add. Charts Drag to read a value in a fixed hero above the plot. Days without a reading stay blank. Past 30 days, charts redraw as weeks or months so a year is a picture, not 365 bars. Dashboard New Last Night and Training sections you can place or hide in Customize Dashboard. Caffeine Tracker is a first-class section too — no longer stuck in a fixed slot.

NEW: Sentinel — fuses overnight wrist temperature, resting heart rate, HRV, breathing rate and sleep into one body-stress signal (Clear/Watch/Alert), so a pattern can surface before you feel it. It also shows on your Home Screen widget and Apple Watch. Dashboard redesign — leads with one Recovery ring instead of three separate cards, with Reserve and Sentinel right inside it. Evening Tonight card — drag through a real recovery-vs-bedtime curve and set a wind-down reminder, right from the dashboard. Commitments now show a verdict — "It Worked," "No Effect Yet," or "Too Early to Tell" — instead of a streak that resets on one missed day. Redesigned event logging, a lighter Sentinel card, and dozens of smaller polish fixes throughout.

Tomorrow, Tonight — a new evening forecast card predicts tonight's Recovery from your bedtime choice, with an interactive simulator and a 7-day sleep debt tracker. Wake up to an honest comparison of what was predicted vs. what actually happened. Insights v2 — your daily check-ins (energy, mood, stress, and more) are now a real, configurable source for your reports, alongside a redesigned report and setup experience. Reports also remember what they told you last time, so they stop repeating themselves. Food Reactions — Metrya quietly learns how your evening eating affects your sleep, HRV, and resting heart rate, building a personal pattern ledger over time — always labeled correlation, not causation. Schedule a meal for later, or log one you forgot, right from the confirm screen. Plus: AI Model settings moved to their own page, and small fixes throughout.