EVO · recovery and sleepHow you are today, in one reading.
Recovery, Load and EVO: your sleep, your heart and your training, compared with you.
A recovery score that compares you with yourself
EVO is the part of 4You that tells you how your body is doing each day. It reads what your watch, ring or band already records (sleep, resting heart rate, heart rate variability or HRV, breathing and temperature) and combines it with your training, your meals and your weight.
The difference is the baseline. EVO doesn't compare you with the population average but with what is normal for you. That's why it needs a few days to learn: until it has at least seven comparable days, it tells you it is still learning instead of making up a number.
You don't need a new band. If you already use an Apple Watch, Garmin, Polar, Oura or any device that writes to Apple Health or Health Connect, EVO works with it. And without a wearable you can log your data by hand.
What EVO reads
Recovery
Your sleep, resting heart rate, HRV, breathing, blood oxygen and overnight temperature, against your usual values.
Load
The week's work: strength sessions, cardio, steps, distance and active calories. So you know if you're doing too much or too little.
EVO
How close you are to your plan: recovery, nutrition, training against your weekly goal and your weight trend.
Sleep
Stages, heart rate and quality of every night, with charts you can tap for the day-by-day detail.
Daily stress
Worked out from your resting heart rate and compared with your normal, not with a generic table.
Missing data
If you skip the watch one night, EVO doesn't penalise you: it works with what it has and tells you what's missing.
Sleep
Every night, by stage.
Deep, REM and light, with your overnight heart rate and how it compares with your usual.
Stress
Your stress, in context.
Read from your resting heart rate through the day, compared with your normal days.
Questions about EVO
Do I need a watch or band to use EVO?
Not necessarily. EVO reads data from Apple Health and Health Connect, so it works with Apple Watch, Garmin, Polar, Oura and most watches and rings (on Android, Fitbit and Samsung too, through Health Connect). Without a wearable you can log sleep, weight and workouts by hand, although the recovery reading is fuller with heart rate and HRV data.
How is it different from the Whoop, Oura or Garmin recovery score?
EVO isn't tied to one device and doesn't only look at sleep and heart rate: it also considers your training, your meals, your supplements and your weight, because they're all in the same app. And it always compares you with your own baseline.
Why does EVO say it's learning?
It needs at least seven comparable days to know what's normal for you. When you connect Apple Health or Health Connect, 4You imports up to 90 days of history, so with a watch you already use the reading is usually ready on day one.
Is EVO a medical diagnosis?
No. EVO is general guidance to help you train and rest better. It doesn't diagnose anything or replace advice from a healthcare professional.
Training. Nutrition. Coach. EVO.
All connected.
Available for iPhone and Android.
