Recovery Actions
You can't control recovery.
You can control today.
Your Recovery score is a readout, not a dial. Recovery Actions is the input side: a short daily plan drawn from your own morning numbers.
Coming soon to iPhone.
Today's plan
A read on the day, then a short list.
Every morning Enva reads your HRV, sleep stages, resting heart rate and yesterday's load, and turns them into one plain sentence: how hard to train today, and why.
Under it sits a ranked plan. Some items Enva calculates and checks off for you. The rest are a handful of habits you tick as you go.
Auto-calculated
Sleep target
Tonight's hours and a target bedtime, set from your typical wake time. Confirmed automatically once the night is logged.
Today's effort
A recommended session type for your recovery level, from an easy zone 2 flush to a normal training day.
Intensity cap
On a low-recovery day, a ceiling on how hard to go, so a single session doesn't stack load on top of what you're still absorbing.
Log it yourself
Morning sunlight
20-plus minutes of daylight early anchors your circadian rhythm and shows up in tonight's sleep depth.
Caffeine cutoff
No caffeine after your set time. A reminder fires as the cutoff approaches; caffeine intake is read from HealthKit.
Hydration target
A water goal for the day, scaled to your body weight and today's training load. Logged as you log intake.
Wind-down & consistent wake time
Ease off screens on schedule, and hold your wake time in a tight band. Both feed directly into tomorrow's Recovery score.
Recovery, through the day
Recovery is a morning number. Battery is a live one.
Your Recovery score sets the charge you wake up with. Battery tracks it draining as you train and move, so by mid-afternoon you can see what you actually have left, not what you had at 7am.
Some apps keep this on its own screen. Enva folds it into Recovery, because it is the same process seen at a different moment.
Recovery answers how well you repaired last night. Battery answers how much of that you have left right now.
Sleep sets the charge
Quality decides where you wake up, not hours. Strong HRV and deep sleep can start you above average on a short night; a fragmented long night might only reach 40 percent.
Training drains it
Workouts cost real resources: glycogen, cardiovascular strain, hormonal output. The harder the session by TRIMP, the deeper the pull.
Existing costs energy too
Baseline metabolism drains the battery even on a rest day, so a rest day never looks artificially perfect.
How it's scored
A bonus for showing up. Never a penalty for a missed day.
Completing an action adds a small bonus to your Enva Health Score, on top of your actual Recovery score.
It rewards the behaviour that produces good recovery, not just the outcome. Skipping an action never subtracts anything. Your Health Score is never worse for a day you didn't tick a box. The list is there to help, not to be one more thing you can fail at.
Where it connects
The input that moves the readout.
Health Score
Completed actions add a small bonus alongside the Readiness pillar. The underlying Recovery score is unaffected either way.
Sleep & Recovery
Most actions target exactly what drives tomorrow's Recovery: caffeine timing, wind-down consistency and a steady sleep schedule.
Nutrition
Hydration and protein-timing actions are logged through the same entries that power your Nutrition tracking.
Training
The effort and intensity guidance is read against your goals and your recent load, not a fixed rule.
See how the Health Score pillars are weighted on the How It Works page.
Early Access
Small actions. No downside.
Join the waitlist and be first in line when Enva launches.
Coming soon to iPhone.