Daily readiness from your sleep and HRV, with weight and cycle tracking
Focal is an iPhone training app that turns Apple Health data into a daily readiness score. Focal weighs sleep, heart rate variability (HRV), resting heart rate, movement and mood against your own baseline, and a muscle map shows what has recovered since your last sessions. Daily check-ins log your weight, progress photos and cycle. All of it is free, and readiness is informational only, not medical advice.
Muscle recovery
Know which muscles are ready to train
Focal's muscle map covers your last 7 days, built from the sets you log, and shows what has recovered and what needs more rest. The table beneath it lists the sets and volume each muscle has taken.
Training readiness
A daily readiness score from sleep, HRV and more
Focal weighs the inputs it has, from sleep, heart rate variability and resting heart rate in Apple Health to your movement and mood, against your own baseline, and shows a daily readiness score on Home. It says whether you have room to push or should go lighter. The Heart card shows your HRV and resting heart rate trend, with a 30-day view one tap away.
Readiness insights are informational only. They are not diagnosis or medical advice. HRV and sleep stages need an Apple Watch or another device that records them in Apple Health.
Cycle tracking
Train with your cycle, not against it
Log period flow and symptoms in your daily check-in. Focal maps your current phase, predicts your next period and fertile window, and surfaces training insights tailored to where you are in your cycle.
Cycle predictions are informational only. They are not contraception, diagnosis or medical advice.
Symptom logging
Log flow and symptoms in a tap
Each daily check-in has a cycle section with quick chip pickers for flow, cramps, mood, body symptoms and cravings. Mark when your period starts or ends, and Focal uses what you log to refine your phase and predictions over time.
Cycle predictions are informational only. They are not contraception, diagnosis or medical advice.
Check-ins
A daily check-in for mood, weight and progress photos
Focal's daily check-in starts with how you feel: pick a face on a wheel that runs from rough to good and from slowed down to revved up, and add a few words if you like. The face you pick feeds your readiness score. The Body tab logs your weight in kilograms, pounds or stones, adds a progress photo and shows your muscle recovery map before you save. Focal's weight tracker then smooths your weigh-ins into a trend with your weekly rate and distance to goal.
Stone to pounds converter
Apple Health
You control what Focal can read and write
Connect once during onboarding or from Profile. Focal reads steps, active energy, sleep, resting heart rate and HRV for readiness and step battles, and can write workouts, body weight and water when you choose. Permissions live in Apple Health, where you can review or revoke them at any time.
What the readiness score needs
Focal's readiness score weighs the inputs it has data for: sleep, HRV and resting heart rate from Apple Health, plus your movement and mood. Each is compared with your own baseline, not with other people.
HRV and sleep stages need an Apple Watch or another device that records them in Apple Health. Steps, weight check-ins, the muscle map and cycle tracking work without a watch. Focal does not connect to Google Fit.
Recovery, readiness and check-ins are free
Free
- The daily readiness score and the Heart card's 30-day trend
- The muscle recovery map
- Sleep by stage from Apple Health
- Cycle tracking, symptom logging, and phase and period predictions
- Weight check-ins with the smoothed trend, weekly rate and distance to goal
- Progress photos, the logbook, the timeline, the slideshow and side-by-side compare
- Apple Health reading and writing
None of the recovery features need Focal Pro. Focal Pro adds training and nutrition extras, such as suggested progression and AI food scans with no usage limits. Focal may limit an account only for abuse. Focal Pro costs £4.99 a month, £29.99 a year or £99.99 once for lifetime on the UK App Store (November 2026).
Questions about readiness and check-ins in Focal
How does Focal's readiness score work?
Focal's daily readiness score weighs the inputs it has, from sleep, heart rate variability and resting heart rate in Apple Health to your movement and mood, against your own baseline. It says whether you have room to push or should go lighter. It is informational only, not medical advice.
Do I need an Apple Watch for readiness?
Focal's readiness score counts only the inputs it has data for. HRV and sleep stages need an Apple Watch or another device that records them in Apple Health. Steps, weight check-ins, the muscle map and cycle tracking work without one.
Is the weight trend free?
Yes. Logging your weight in Focal is free, and so are the smoothed trend, the weekly rate and the distance to your goal. The logbook, the timeline, the progress photo slideshow and side-by-side photo compare are free too.
Can I use Focal's cycle predictions as contraception?
No. Focal's cycle phase, period and fertile window predictions are informational only. They are not contraception, diagnosis or medical advice.
Does Focal work with Google Fit or Android?
Not yet. Focal connects to Apple Health on iPhone and does not connect to Google Fit. Android is coming soon.
See your readiness score in Focal
Readiness, the muscle map, cycle tracking and weight check-ins are free. Download on iPhone today. Android is coming soon.