Green: take the session
Your trend is at or above your own baseline. This is the morning to run the intervals, the tempo or the long run hard — your body has the room.
Recovery tracking for runners
Recovery tracking for runners, on the watch you already train with.
Recovery tracking for runners is reading whether your body has absorbed the last session before you load the next one. cowe does it on the Apple Watch you already run with — turning your overnight HRV, resting heart rate and sleep into one morning readiness score, computed entirely on your device. So you know, before you lace up, whether today is a long run or an easy day.
Lock the $15 founding price.
Recovery you own, on the Apple Watch you already have — pay once, no subscription. Join free now and lock $15 before it rises to $24.99 at launch.
One calm morning recovery score — computed on your own device from the signals your Apple Watch already records.
Can I check my recovery before a hard session or long run?
Yes — and that is the whole point. cowe gives you one readiness number each morning, before coffee, before the alarm watch logs a single step. You glance at it and the day's plan adjusts itself: green to chase the workout, amber to hold something back, low to make today the easy day you keep skipping.
Amber: trim the edges
Slightly under your baseline. Keep the run, drop a rep, shorten the long one, or swap quality for easy miles. Small adjustments, made on purpose.
Low: bank the easy day
Well below your baseline for more than one night. The signal to take the recovery day on purpose — instead of digging a hole and paying for it next week.
Why runners dig holes — and how a readiness score stops it
The classic running mistake is not running too little. It is turning every easy day grey: a touch too quick, a touch too long, never quite hard and never quite easy. Recovery never finishes, fatigue stacks, and the breakthrough race becomes a flat one. A morning readiness signal makes the easy day visible before you talk yourself out of it.
- Polarised training only works if the easy days are honestly easy
- Marathon blocks live or die on the long run landing on a recovered day
- Back-to-back quality sessions are where overreaching quietly starts
cowe does not prescribe your training. It hands you one honest number and lets you — the runner who knows the plan — make the call. Read it next to how your legs actually feel on the warm-up; the two together beat either alone.
What cowe reads from your running watch
No chest strap, no new sensor. cowe reads what your Apple Watch already records while you sleep and scores it against your own baseline — not a 25-year-old elite's average, not a generic chart. A number only means something next to your number.
Heart-rate variability
The signal that moves most with hard training. It is noisy night to night, so cowe reads the trend against your baseline rather than reacting to one rough sleep after a long run.
Resting heart rate
Steadier than HRV, and a familiar one for runners — an elevated resting pulse after a heavy week is a flag every coach knows. cowe reads it against your personal trend.
Sleep
The cheapest recovery a runner has. Duration and consistency anchor the score — and when the data is thin, cowe says it isn't sure rather than guessing.
Want the full picture first? Read the Apple Watch recovery app guide — how on-device readiness scoring works, with no signup.
Pay once — no membership for the watch you already bought
Most recovery platforms ask runners to rent a number forever: a band you wear alongside your watch and a subscription that never ends. cowe is the opposite. It is a one-time $24.99 ($15 founding on the waitlist), it runs on the Apple Watch and iPhone in your kit bag, and the score is computed where the data lives.
One payment, yours
$24.99 once — no monthly or annual membership, no renewal email the week before your goal race. Founding waitlist price is $15.
No extra hardware
It works with the Apple Watch you already run, sleep and train with. No strap to charge, no ring, no second device on your wrist at the start line.
On-device, no account
Every score is computed on your iPhone and watch. No account, no cloud, no analytics — your training data never leaves your devices.
Curious how the number itself is built? See the Apple Watch recovery score breakdown.
Not only running — built for your whole week
Most runners cross-train. The same morning readiness score reads the load from a lifting day, a long ride or a hard interval block all the same way — because it watches your baseline, not the sport. If your week mixes disciplines, the readiness signal is one consistent thread through it.
- Lift on your off-feet days? See recovery tracking for lifters
- Ride to spare the legs? See recovery tracking for cyclists
- Want the broad overview? Start at the Apple Watch recovery app guide
Runner questions, answered
Do I need a chest strap?
No. cowe reads the overnight data your Apple Watch already records. No strap, no ring, no second band on race morning.
Can I read it before a workout?
Yes — that is the design. One readiness score each morning, so you decide quality, long run or easy day before you head out.
How much does it cost?
A one-time $24.99 — no membership. Runners on the waitlist lock the founding price of $15 before launch.
What if it isn't sure?
It tells you. cowe needs a few nights to learn your baseline and says so plainly instead of faking a confident number.
Is this a medical or training-prescription tool?
Neither. cowe is a wellness and fitness signal from your own data. It does not diagnose, treat or prevent anything, and it never writes your training plan.
Where does my running data go?
Nowhere. Every score is computed on your devices — no cloud, no account, no tracking, no export of your data anywhere.
Know before you run — pay once, on the watch you already own.
One morning readiness number, computed on-device, so the easy days stay easy and the hard days land when your body is ready for them. Join the waitlist and lock the founding price.
- Pre-launch · watchOS + iOS
- No account, no cloud
- Pay once
Or head back to the cowe home page to see the full picture.