You do not need a band or a ring to know how ready you are. Ritual builds a 0 to 100 recovery score from what you already do: your workouts, your cardio, your water and a few seconds of sleep check-in each morning.
Each exercise and cardio session places its own strain on your recovery.
ExploreHydration is an input, so a dry day shows up in the number.
ExploreConfirm your hours and rate the night. It takes seconds and needs no extra device.
ExploreStretching, foam rolling, breath work and meditation add points back.
ExploreYour score sits in one of eight levels, from Needs Rest to Peak Recovery, with a verdict that tells you what today is for.
| Score | Level |
|---|---|
| 90 to 100 | Peak Recovery |
| 80 to 89 | Well Recovered |
| 70 to 79 | Good |
| 60 to 69 | Moderate |
| 50 to 59 | Slightly Fatigued |
| 40 to 49 | Fatigued |
| 20 to 39 | Under-Recovered |
| Below 20 | Needs Rest |
No. Ritual builds your score from the training, hydration and sleep you log on iPhone. An Apple Watch is welcome, and not required.
You set a target bedtime and wake time, then confirm your hours and rate the night each morning. Sleep tracking is part of Ritual Pro.
Yes. The recovery score and daily verdict are free, and Ritual Pro adds the full system of trends, routines and analytics.
No. It is a general wellness guide to help you plan your training.
Free to download. No account, no ads. Upgrade to Ritual Pro whenever you want everything.
