Welcome to RecoveryIQ 3 —a redesigned daily experience for lifters. • Today: brings your readiness, training plan, and morning “How you feel today” check-in together. • Trends: puts your signals and personal ranges in one place, with clearer detail views and “How you feel vs score.” • Muscles: adds Balance, showing training patterns across muscle groups alongside the Recovery Map. • History: now opens with a weekly recap of your sessions, effort, and readiness. • Create a custom training split and change your split even after a workout. • Reliability improvements keep signal status current and improve calendar handling and weekly history navigation. Your data stays under your control: no account, no tracking, and no automatic cloud sync. Exports and backups are shared only when you choose.

What’s New in Version 2.2.3 RecoveryIQ 2.2.3 makes your recovery story easier to understand and your workout history more useful. • Explore a redesigned Signals experience with a clear Today at a Glance summary and one connected Recovery story spanning your outlook, recent training load, and Readiness. • Understand more than a number. See personal HRV direction, resting-heart-rate range, sleep patterns, training-load balance, respiratory rate, and blood-oxygen context with clearer explanations and honest data coverage. • See heart-rate zones across your full training day, including exact time in Warm-up, Fat-burn, Cardio, and Peak zones when Apple Health data is available. • Follow busy training days more clearly. Workout History now groups sessions by day, preserves distinct back-to-back workouts, orders them by start time, and shows each session’s local time and zone detail. • Enjoy a cleaner Dashboard with key overnight signals always visible and Cardio Recovery, Steps, Active Calories, and Basal Calories organized into one compact daily-context row. • Benefit from additional reliability and data-preservation safeguards throughout Health imports, recovery history, and database upgrades. As always, your health and training data stays on your device—no account, no tracking, and no automatic cloud sync.

Sharper history, safer cleanup, and a smoother dashboard. New • Heart rate on your workouts: each session in History now shows your average heart rate (and calories burned, when available). • Clearer wording: the daily score in History is now labeled "Readiness," matching how it's calculated everywhere else in the app. Tap the ⓘ to see exactly what goes into it. Improved & Fixed • Smarter duplicate cleanup: if Apple Health ever synced a duplicate copy of a session, the review screen now shows the start time and heart rate so you can confirm before anything is removed. Detection is more careful, too, so workouts you've deliberately excluded are never touched. • Your Readiness score no longer briefly flashes "--" when the dashboard refreshes. • Additional stability and polish under the hood. As always, all of your data stays private and on your device.

RecoveryIQ 2.2 is our biggest recovery coaching update yet. • Meet the redesigned Dashboard with a segmented Readiness Ring, clearer signal contributions, Coach Briefing, Recovery Forecast, Smart Session guidance, Week Story, and a “What if I train anyway?” simulator. • Explore the new interactive 3D Recovery Map. Rotate the body, inspect all 18 tracked muscles, and understand fatigue, limiting muscles, estimated recovery time, training familiarity, and the impact of your latest session. • Get coaching that understands context. RecoveryIQ now considers whether you already trained today, your Train or Rest plan, recent muscle use, your weekly rhythm, your usual workout time, and when protecting sleep should take priority. • See how your Readiness score is built, from the four core signals through wearable and recent-cardio modifiers. Personal HRV and resting heart rate ranges, clearer baseline guidance, and a better separation between recovery and training-load effects make the score easier to trust. • Use the new daily “How do you feel?” check-in. Apple Health sleep and resting heart rate appear when available, missing values receive clear suggestions, and yesterday’s response never carries into today. • Train with a more realistic muscle model. Full Body readiness now reflects all tracked muscles, strength sessions include conservative supporting-muscle involvement, and cardio fatigue can use Apple Watch heart rate, duration, and energy without treating cardio as local muscle soreness. • Log workouts with activity-aware forms for strength, functional training, core, cardio, hybrid sports, mobility, and cooldowns. Preserve the original Apple Health activity while adding your own muscle, movement, equipment, effort, and feel corrections. • Take control of your data with the new Data & Privacy center. Export complete workout history as CSV, export app data and optional health biometrics as JSON, or create a full-fidelity `.recoveryiqbackup`. Exports and backups now include all RecoveryIQ 2.2 workout, coaching, profile, preference, supplement, body figure, readiness, perceived-recovery, top-set, and e1RM data. Restore validates the backup format, version, and checksum before writing anything. Files can be saved to Files or iCloud Drive and opened safely in RecoveryIQ with explicit confirmation. • Enjoy extensive reliability, accessibility, and usability improvements, including safer database upgrades, stable background refresh without Dashboard flicker or scroll resets, clearer forecast visuals, better post-workout behavior, friendlier activity names, professional sport icons, and hundreds of automated checks protecting your local history. As always, your health and training data stays under your control. No account, no automatic cloud sync, and no tracking. Data leaves the app only when you explicitly export it.

What's New in 2.0 Score Transparency - Tap the ⓘ on any metric to see exactly how it affects your readiness score - New Score Breakdown sheet shows your HRV, sleep, ACWR, and RHR sub-scores side by side with your 30-day baselines - Active modifiers (SpO2, respiratory rate, body temperature) now show their impact directly in the breakdown Smarter Health Signals - SpO2, respiratory rate, and body temperature now actively modify your readiness score when readings fall outside healthy ranges - HRV now averages all daily readings instead of using the last one — more stable, more accurate - Sleep tracking improved: naps no longer get dropped when overnight sleep data is present - Calorie totals now correctly attributed to the calendar day they were burned Manual Entry, Done Right - The app now detects when Apple Health already has your data — no more redundant manual prompts - Manual sleep and RHR entries are pre-filled with your 7-day median as a starting point - Fields sourced from Apple Health are clearly marked with an Apple Health badge Workout Recommendations - "Full Body," Push, Pull, Legs, Shoulders, and Arms splits are now blocked when primary muscles are still recovering — no more being told "you're ready for Push" when your chest is at 60% - Exercise avoid/safe lists audited: exercises where a recovering muscle is a primary mover are now correctly flagged as avoid Muscles Screen - Cleaned up: one unified recovery table with recovery % and last trained date — no duplicate list Bug Fixes & Polish - Readiness score insight always flags elevated training load (ACWR caution), regardless of your overall score tier - Score modifier cards now show the actual reading with its normal range, e.g. "Normal (95–100%)" or "Elevated (> 20 /min)" - History screen streak labels clarified - Various layout, overflow, and color consistency fixes throughout

What's New in 1.0.5 New - Readiness score now factors in SpO2, Respiratory Rate, and Body Temperature — when these signals are elevated or abnormal, your score adjusts accordingly - Active Calories and Basal Calories added to Dashboard and Signals, with 7-day trend charts - HealthKit background delivery for Sleep, HRV, and RHR — data stays fresh even when the app isn't open - Workout history now shows a purple accent for manually logged sessions; swipe to delete any entry Fixed - Muscle body map colors now match the recovery ring colors exactly - Workout log sheet validates inputs inline and refreshes history immediately after saving - Settings save button now shows a checkmark confirmation before closing

What's New in 1.0.4 - Sleep and recovery data now syncs automatically in the background — no need to open the Health app first - Manual workouts can now be deleted by swiping left in History - Manual workouts are now marked with a purple accent so you can tell them apart at a glance - Fixed a bug where the muscle readiness ring colors on the Dashboard didn't match the body map - Fixed validation messages in the workout log sheet showing after the sheet closed - History now refreshes immediately after saving a manual workout

Critical bug fix: Fixed a crash on upgrade that prevented the app from opening — your existing data is still on your device

NEW FEATURES • Best Sets & PR Tracking: You can now log your best set for each muscle trained in a session — not just one. New PRs are still celebrated. • Body Map Labels: Your recovery % is now printed on each muscle region so you can read it at a glance without tapping. • KPI Info Cards: Tap the (i) icon on any dashboard metric (HRV, Sleep, RHR, ACWR) for a plain-English explanation of what it means. • More Health Data: RecoveryIQ now imports respiratory rate, blood oxygen (SpO₂), daily steps, active calories, resting calories, and body temperature to enrich future recovery insights. BUG FIXES • Accurate Sleep Duration: Sleep tracking now accurately reflects what Apple Health shows as "Time Asleep" across all devices and sleep patterns. • Consistent Recovery Percentages: The recovery numbers on the muscle body map and the muscle detail view now match exactly. • Correct Muscle Colors: Muscles with light soreness (95–99% recovered) now correctly appear green on the body map instead of dark.