Guided routines and HIIT interval timer
A library of short routines matched to your recovery, from 5-minute breathwork to Tabata-style bodyweight circuits with spoken cues, a big interval ring and a Lock Screen Live Activity.
Free
Coming soon to theApp StoreRecovery routines
- Box breathing and cyclic sighing for down-regulating after a hard day
- Morning mobility and evening stretch
- Recovery walk
- NSDR deep rest (non-sleep deep rest)
Bodyweight circuits
| Circuit | Rounds | Work / rest | Length |
|---|---|---|---|
| Bodyweight HIIT (Tabata-style) | 2 × 8 moves | 20 s / 10 s | ~11 min |
| Bodyweight EMOM | 3 × 4 moves | 40 s / 20 s | ~15 min |
| Easy circuit | 2 × 5 moves | 30 s / 30 s | ~12 min |
Each circuit has a warm-up, a cool-down and 60-second breaks between rounds. Animated figures show every move.
Built like a proper interval timer
A big colour-coded ring for work and rest, 3-2-1 beeps, spoken move names (“Rest. Next up: push-ups”), haptics, a next-move preview and a Live Activity. Music keeps playing, and podcasts pause during cues.
Matched to your recovery
When your recovery isn’t high, the circuit screen offers to switch to the Easy circuit, and the voice cue at halfway reminds you to ease off.
Frequently asked questions
Do routines save to Apple Health?
If you allow it, finished bodyweight circuits are saved to Apple Health as workouts with estimated active energy. If your Apple Watch already recorded an overlapping workout, Pulse Coach doesn't save a duplicate.
Does the timer work when my phone is locked?
Yes. Circuits keep running with voice cues and beeps while locked, and the Live Activity shows the current move and time left on the Lock Screen.
More features
Recovery score
A daily 0–100 recovery score from your Apple Watch HRV, resting heart rate and sleep, measured against your own 60-day baseline. Calculated on-device.
Exertion score
A 0–10 exertion score from time in each Apple Watch heart-rate zone, with a daily target range matched to your recovery and training goal.
Sleep score, sleep debt and bedtime target
Track sleep debt over 14 nights, see a sleep score from duration, deep and REM sleep and efficiency, and get a bedtime target that pays the debt back.
Journal and habit impacts
Tag alcohol, late meals, caffeine, stress, sauna and more. Pulse Coach shows how each habit changes your next-day recovery and that night's sleep.
On-device AI health coach
Ask questions about your recovery, sleep and habits. Answers come from Apple Intelligence running on your iPhone, so your data never reaches a server.
Apple Watch app, complications and widgets
See recovery, exertion and sleep on your wrist with the Pulse Coach Apple Watch app and complications, plus iPhone Home Screen and Lock Screen widgets.
Trends and weekly report
Charts for recovery, HRV, resting heart rate, sleep and exertion over 7, 30 and 90 days, plus a weekly report on what changed and what to focus on.