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Recovery
How ready your body is today.
- Overnight HRV
- Sleeping heart rate
- Respiratory rate
- Last night's sleep
HRV, sleeping heart rate and respiratory rate against your own 30-day baseline, plus last night's Sleep score.
For iPhone and Android
Know when to push. And when to rest.
Raml Health turns what your watch already records into three clear answers every morning: how well you slept, how recovered you are and how hard you trained. With a strength log, GPS runs and rides, body trends and, if you like, your coach.
Free forever. Scores calculated on your phone. No ads, no tracking.
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Recovery
Yellow
Reads Apple Health and Health Connect, so it works with most watches and rings.
- Apple Watch
- Pixel Watch
- Fitbit
- Garmin
- Oura
Three daily scores
Your morning, in three numbers.
Every score runs from 0 to 100 and is personal: measured against your own baselines and history, not someone else's average.
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Sleep
How well you slept for what you needed.
- Time asleep vs. need
- Regularity
- Efficiency
- Deep and REM
Your sleep need adapts to yesterday's strain and recent short nights.
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Strain
How hard you pushed, lifting included.
- Heart rate and time in zones, all day
- Lifting volume
- Set effort (RPE)
Strength sessions count, not just cardio.
Every score shows what went into it. The scores are wellness estimates, not medical measurements.
No black box
See what moved it.
Tap a score and see every contributor: your HRV against your baseline, your resting heart rate, last night's sleep, each with its weight and how much it pushed the score up or down.
- Each contributor with its weight and effect
- Measured against your own 30-day baseline
- The last 30 days at a glance
Strength logger
Lifting finally counts.
Heart rate alone undersells a heavy squat day. Raml Health adds the weight you move, and how hard each set was, to your Strain, so strength days show up where they belong.
- Sets, reps, weight and RPE, with last time's numbers one tap away
- Templates, supersets, plate math, a rest timer and over 1,300 exercises with animations
- Personal records, weekly sets per muscle group and streaks
- Workouts saved to Apple Health or Health Connect
Cardio
Record every run.
Track runs, walks, hikes and rides with GPS, from your iPhone, Android phone or Apple Watch. Runs from other apps in Apple Health or Health Connect show up too.
- Route, pace, splits and elevation
- Heart rate and time in zones for every activity
- Auto-pause, voice cues and indoor workouts
- Personal bests for your fastest distances
Spot the patterns
Recovery, Sleep and Strain over 7, 30 or 90 days, Recovery against Strain, sleep stages, and HRV, resting heart rate and respiratory rate against your own normal range.
Track your body
Weight, body fat and lean mass with a 7-day average, your weekly rate of change and an optional goal.
Watch strength grow
An estimated 1RM trend for every exercise, weekly sets per muscle and your cardio records.
On your Apple Watch
Log your iPhone's strength session from your wrist, with rest haptics. Or record a run or ride on the watch alone, without your iPhone.
Widgets
Your scores and overnight vitals on the Home Screen, and on iPhone the Lock Screen, without opening the app.
Everything else your watch knows
Raml Health shows the details behind the scores, overnight and through the day.
- Heart-rate zones
- Active Zone Minutes
- Total calories
- Active and sedentary time
- Heart rate through the day
- Skin temperature
- Blood oxygen
- Steps
Raml Coach
Train with a coach who sees the whole picture.
Your coach plans your training on this website. You follow it in the app, still for free, and you decide exactly what they see.
For athletes
- Join your coach with an invite code from them
- Your plan in the Train tab, with targets for every set
- Share training sessions, daily summaries or both, separately for each coach
- Talk through a session or an exercise with your coach in comments
- Turn sharing off or leave whenever you want
Are you a coach?
Plan your athletes' training and see how they recover, on one website.
Plans with rotations and per-set targets, every logged session next to the plan, and Recovery, Sleep and Strain from the athletes who share them.
Private by default
Your health data stays on your phone.
Raml Health doesn't need a server to know how you slept. There's no account to create unless you join a coach.
Calculated on your phone
Your scores are worked out on your phone, and your health data stays there.
Shared only if you choose
Nothing leaves your phone unless you join a coach and turn on sharing.
No ads, no tracking
No ads, no analytics and no tracking, and no data is sold.
Gone when you say so
Delete your account or your data in the app, or on this website.
Google Health API
Wearing a Fitbit or Pixel Watch?
Raml Health reads from Apple Health on iPhone and Health Connect on Android, with your permission for each data type. Much of what Fitbit and Pixel watches measure never reaches either, so you can also connect the Google Health API, and the app reads it from Google directly, read-only.
You can disconnect Google in the app's Settings, or remove Raml Health's access in your Google account, at any time.
Health metrics and measurements
Heart rate, heart rate variability, resting heart rate, blood oxygen, respiratory rate during sleep, skin temperature and heart-rate zones.
For Recovery, Strain and Trends.
Sleep
Sleep sessions with their stages.
For the Sleep score.
Activity and fitness
Active Zone Minutes, time in heart-rate zones, total calories, and active and sedentary time.
For the activity card and Trends.
Data from Google is downloaded straight to your phone and used only for the features above. It leaves your phone only if you join a coach and turn on sharing of daily summaries, which can include values from Google. Details in the privacy policy.
Raml Health's use and transfer of information received from Google APIs adheres to the Google API Services User Data Policy, including the Limited Use requirements.
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Start tomorrow morning.
The app is free and stays free: no subscription, no in-app purchases, no ads. Only coaches pay, for Raml Coach. On Android it's in open testing: join the testers group, then install it from Google Play.
- iPhone with iOS 18 or later
- Android 9 or later