Welcome to FITIV. This is a short guide to get you set up, plus a look at what your first scores mean and where to go next.

Getting Started with FITIV

Welcome to FITIV. Our mission is simple: train smart, recover better, achieve more. This is a short guide to get you set up, plus a look at what your first scores mean and where to go next.

What is FITIV?

FITIV is the all-in-one workout and health tracker that helps you train smarter with heart rate zones, HRV, sleep, recovery, strength, and GLP-1 weight tracking. Train. Recover. Achieve.

Track workouts, heart rate, calories, recovery, sleep, stress, training load, and strength training in one powerful performance app for Apple Watch, Bluetooth heart rate monitors, Fitbit Air, Garmin watches, WHOOP, Oura, AirPods Pro (3rd generation), and Powerbeats Pro 2.

What Is the Optimal Setup for FITIV?

FITIV works best when you wear your Apple Watch consistently, including overnight. Continuous wear gives FITIV the overnight vitals it needs to calculate accurate Recovery, Sleep, and Stress scores.

ℹ️ Pro Tip: Don't have an Apple Watch on you overnight? FITIV can still read heart rate and vitals from another tracking device, as long as that device syncs its data to Apple Health and you've granted FITIV the right permissions.

📝 Related Content: It's not required, but turning on AFib History in the Apple Health app increases how often your watch samples heart rate variability during sleep, which improves the accuracy of your Stress and Battery scores. Turning it on will disable Irregular Rhythm Notifications and high heart rate alerts, so check with your doctor first if that matters to you. See Guide: How to Enable AFib Notifications on Apple Health for Better HRV Readings for the steps.

Understanding Your Key Scores

FITIV turns your daily data into six scores, all shown on your Today tab. Each one is calculated against your own personal baseline, not a population average.

Strain: Strain measures your total activity for the day, combining logged workouts with passive movement like walking. It runs from 0 to Peak (100), and climbs faster at first, so getting from 0 to 40 is a lot easier than pushing from 80 toward Peak.
Recovery: Recovery combines RHR, HRV, respiratory rate, SpO2, and wrist temperature to measure how ready your body is to perform today. It's scored Low (below 33), Normal (34 to 66), or Excellent (67 and up), with higher numbers meaning better recovery.
Sleep: Sleep Score reflects the quality of your night, including time asleep, time in each sleep stage, and overall sleep efficiency. Like Recovery, higher scores mean better sleep. On any given day, you might find Recovery lines up more with how you feel, and other days Sleep tells the fuller story.
Stress: Stress measures your body's physiological response to daily demands, using heart rate and HRV. During a workout, Stress and Strain often rise together since they both track heart rate, but Stress also factors in HRV and respiratory rate, so it can climb even when Strain doesn't, like when you're sick and resting.
Battery: Battery tracks your energy reserves through the day based on how Recovery, Sleep, and Strain interact. A high Battery means you're charged up for intensity. A low one is a signal to ease off, not a reason to skip training entirely.
Training Load: Training Load tracks the combined impact of your workouts over time by comparing your short-term load (the last 7 days) against your long-term load (the last 28 to 42 days). That ratio shows whether you're undertraining, in a healthy optimal range, or pushing hard enough to risk overreaching. See Guide: Mastering Training Load to learn how to read it.
Training Readiness: Training Readiness combines Recovery, Strain, Battery, and your Training Load into one composite view of how prepared you are for today's workout, from Poor up through Prime.

How Do I Set Up My Devices?

FITIV is built for the Apple Watch, but it connects with several other devices too.

Apple Watch: Guide: Getting Started With FITIV on Apple Watch. Requires Series 4 or newer running watchOS 10.0 or higher.
Bluetooth (BLE) heart rate monitors: Guide: Connecting a Bluetooth (BLE) Heart Rate Monitor with FITIV Pulse. Works with most BLE chest straps and optical sensors, including Polar, Wahoo, Scosche, MyZone, and Coospo.
Garmin watches: Guide: How to Connect a Garmin Watch to FITIV Pulse. Compatible Garmin watches can broadcast heart rate to FITIV like a BLE sensor.
WHOOP: Guide: Connecting Your WHOOP Band to FITIV Pulse. WHOOP connects over Bluetooth using its HR Broadcast feature, so it streams live heart rate into FITIV the same way a BLE monitor would.
Fitbit Air band: Guide: Connecting Your Fitbit Air Band to FITIV Pulse. The Fitbit Air connects through Google Health, so heart rate sharing needs to be turned on there before FITIV can detect it.

⚠️ Alert Tip: Always connect Bluetooth sensors directly through FITIV Pulse rather than your phone's Bluetooth settings, and make sure a sensor isn't already connected to another app or device. That's the most common reason a heart rate monitor fails to show data.

How Do I Manage My Workouts?

Once your devices are connected, you're ready to build out your workout list. FITIV Pulse works with three workout categories: Standard workouts (built in by default), Custom Workouts you build yourself, and Weight Lifting Templates for strength training.

Standard workouts are ready to go: just select one and tap Start, or import a workout you already logged in Apple Health from your History tab.
Custom Workouts let you build anything from a simple cold plunge session to detailed interval training with your own targets and rest timers.
Weight Lifting Templates map out exercises, sets, reps, and supersets in detail, and can be built from scratch or saved from a completed workout.
Mark up to 6 workouts as Favorites, mixing any of the three categories, so they sync to your Apple Watch alongside your Recents.

For the full walkthrough, see Guide: Managing Your Workouts with FITIV Pulse (iOS), Guide: How to Use Custom Workouts in FITIV Pulse (iOS), FAQ: How to Manage and Customize Your Weightlifting Workouts, and Guide: Mastering Workout History in FITIV Pulse.

What Are FITIV Career Mode and FITIV Points?

Every workout earns FITIV Points, a fair way to measure effort based on your personal intensity and duration rather than calories alone. Your monthly Points total sets your Career Mode rank, from Beginner up through Hall of Famer.

✅ Success Tip: Points only start counting once a workout passes 3.0 METs, so don't worry if a gentle stretch session doesn't move the needle.

How Do I Start Training with Heart Rate Zones?

Heart rate zones help you train with purpose instead of guessing at intensity. FITIV calculates five zones based on a percentage of your maximum heart rate, and you can choose how that max is calculated in your Heart Rate Preferences.

See Guide: Mastering Heart Rate Zone Training to learn what each zone does and how to use them to balance endurance, power, and recovery.

Where Do I Send Feedback or Report a Bug?

If something isn't working right, or you have an idea for a feature, we want to hear about it. Reach out to support@fitiv.com and our team will log it. Feature requests don't come with a fixed timeline, but they do get reviewed as we plan future updates. If you're reporting a bug, include what you were doing when it happened and, if possible, a screenshot, so our team can look into it faster.

Frequently Asked Questions

Do I need an Apple Watch to use FITIV?

No. You can track workouts using just your iPhone or a Bluetooth heart rate monitor, though an Apple Watch gives you the most complete data, including the overnight vitals your scores depend on.

Where do I go after I finish setup?

Start a workout from the Workout tab, or check your Today tab the next morning to see your first Recovery and Sleep scores.

The FITIV Support Team

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