Apple Health Report
2025-05-07 ~ 2026-06-30
Recent Data Summary
Recent records are broadly steady, with a very regular sleep schedule and HRV above its 90-day baseline. The main priority is preserving sleep opportunity while recorded activity and estimated training load ease: average sleep is 7.1 hours, 0.4 hours below baseline. Recovery metrics point in mixed directions rather than to one clear state, and sparse VO2 Max samples limit interpretation.
Recommendations for the Next 2 Weeks
Priority Actions
- Keep the current wake-time anchor for 14 days and note daytime energy or sleepiness alongside the device record.
- If changing training, adjust either frequency or duration first, not both, and retain comfortable lighter movement.
Overview
Protect the consistent schedule, avoid reducing sleep opportunity further, and treat the lower recorded training load as context rather than a problem to correct automatically.
Key Findings
- Sleep averaged 7.1 hours, down 0.4 hours from baseline, while timing stayed highly regular; duration, not schedule variability, is the useful follow-up.
- HRV rose by 4.9 ms as resting heart rate rose by 1.4 bpm; the mixed directions support continued observation rather than a single readiness judgment.
- Apple Exercise Time was about 140 minutes per week and estimated training load eased; intensity is unknown, so this does not establish whether public-health guidance is met.
What Is Working
- Sleep and wake timing were highly consistent in the recent window.
- Body mass and device-estimated body-fat percentage were close to their 90-day baselines.
Watch Closely
- Average sleep duration was 0.4 hours below baseline.
- Only one recent VO2 Max sample was available, so its apparent change is not a reliable trend.
Explore Cross-Metric Evidence
Multi-Metric Patterns
Cross-Metric Findings
Bedtime and wake-time variation were about 8 and 9 minutes across recent nights. Fourteen normal-sleep nights had paired HRV data, but no nights under 6 hours were available, so the export cannot compare short- and normal-sleep recovery.
Resting heart rate was 60.1 bpm versus 58.6 at baseline while HRV was 47.6 ms versus 42.7. The directions are mixed, so neither metric alone establishes recovery status.
No recent day reached the analysis threshold of 60 workout minutes, so a high-activity versus recovery comparison is unavailable despite 13 recorded workouts.
Behavioral Patterns
Sleep Duration & Stage Trends
Data: SufficientRecorded sleep averaged 7.14 hours over the last 30 days; this report does not use one fixed range to decide whether it is right for an individual. Recent sleep duration remains stable compared to baseline, with no significant fluctuation.
The x-axis uses real time and one granularity for the full span: daily within 90 days, weekly within 2 years, and monthly for longer histories, so different time scales are not crowded into one chart.
Sleep Duration · hours
Deep Sleep % · % / REM % · %
Reference Context
Recorded sleep averaged 7.14 hours over the last 30 days; whether that is sufficient depends on personal needs, daytime function, and the longer-term baseline; device-estimated deep sleep 23.05% and REM 23.96%; stage proportions are only used for personal trend observation; median bedtime 22:33; whether it fits depends on wake time, total sleep, regularity, and your schedule.
Recovery Metrics Comparison
Data: ModerateRecovery metrics are available; baseline data is still accumulating and trend assessments will become more reliable over time.
| Metric | Latest | 30 Days | Baseline | Change |
|---|---|---|---|---|
| Resting HR 210-day coverage | 59 bpm | 60.1 bpm | 58.6 bpm | +1.4 bpm |
| HRV 210-day coverage | 46.1 ms | 47.6 ms | 42.7 ms | +4.9 ms |
| Blood Oxygen 60-day coverage | 96.6 % | 96.2 % | 96.4 % | -0.1 % |
| Respiratory Rate 60-day coverage | 15.7 breaths/min | 15.9 breaths/min | 15.2 breaths/min | +0.7 breaths/min |
| VO2 Max 15-day coverage | 43.4 mL/kg/min | 43.4 mL/kg/min | 42.7 mL/kg/min | +0.7 mL/kg/min |
Reference Context
Resting heart rate averaged 60.08 bpm over the last 30 days, +1.44 bpm versus the personal baseline; interpret it primarily through personal trends, symptoms, and measurement conditions; HRV average 47.56 ms - HRV varies greatly between individuals, so absolute values have limited reference value; trend changes are more important to monitor; Device-recorded SpO2 96.23%, within a common reference range; a consumer device is not diagnostic; Device-recorded respiratory rate averaged 15.88 breaths/min, +0.69 breaths/min versus the personal baseline; the export does not establish measurement context, so this report does not assign a universal resting category; VO2 Max 43.4 mL/kg/min; this report lacks reliable age- and sex-specific context, so it does not assign a high/low category.
Activity Trends
Data: SufficientApple Exercise Time can support personal activity trends but cannot determine compliance with public-health guidance on its own. Exercise volume remains stable — consistency is key to long-term benefits.
The x-axis uses real time and one granularity for the full span: daily within 90 days, weekly within 2 years, and monthly for longer histories, so different time scales are not crowded into one chart.
Active Energy · kcal
Exercise Minutes · min
Stand Hours · hours
Workouts · sessions
Weekly Activity Context
Apple Exercise Time averages 20 min/day (about 140 min/week extrapolated); it supports personal trend review but is not the same as intensity-classified activity minutes; About 10.57 hours/day meet Apple's “Stand Hour” condition; this is not total time spent standing; Daily active energy 357.1 kcal.
Body Composition Trends
Data: SufficientRecent body mass and device-estimated body-fat percentage remain close to baseline.
The x-axis uses real time and one granularity for the full span: daily within 90 days, weekly within 2 years, and monthly for longer histories, so different time scales are not crowded into one chart.
Data Boundaries & Notes
Data Limitations
- One partial sleep night was excluded from recent sleep averages.
- VO2 Max and several respiratory metrics are sampled too sparsely for short-window conclusions.
- Apple Exercise Time is not the same as verified moderate-intensity activity, and the export does not fully establish exercise intensity.
Data Coverage & Source Consistency
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Sleep Primary sleep source: Sample Watch, covering 29 nights in the last 30 days, with staged sleep data.Sufficient
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Recovery 5 of 5 selected recovery metrics have records in the last 30 days, primarily from Sample Watch.Moderate
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Activity & Training Activity summaries are present on 30 days in the last 30 days, with 13 workouts.Sufficient
-
Body Composition 2 of 2 selected body-composition metrics have records in the last 30 days, from Sample Watch.Sufficient