See the trend over months, not days.
One bad night or one great workout says little. What matters for healthy aging is where your fitness, sleep and recovery are heading over months.
Daily numbers are noisy. Trends are useful.
HRV, resting heart rate and sleep move around every day for ordinary reasons: a late meal, a hard workout, a stressful week. On their own, single readings are easy to over-read.
Comparing against your own multi-day baseline, over weeks and months, makes real changes easier to spot, whether that's fitness slowly improving or a drift worth paying attention to.
Population reference values for fitness are lower at older ages, but those are snapshots of different people, not one person's path. Your own trend line is what tells you where you're heading.
- VO2max reference values by age and sex (FRIEND registry): Myers et al., Prog Cardiovasc Dis, 2017
- Sleep regularity and mortality in 60,977 adults: Windred et al., Sleep, 2024
Longevity snapshot · free Find your strongest and weakest pillar.
Use numbers from Apple Health or your Watch. Skip anything you don't know. You'll see two pillars, not a score.
Habits that show up in the trend
Changes that are slow to build and easy to see over months.
Longevity Arc
Reads Apple Health on your iPhone and shows readiness, baseline drift and 6–24 month trends.
- Reads Apple Health on your iPhone, read-only
- Daily Readiness from your recent data
- Body Watch: flags when temperature, resting heart rate and HRV drift from your baseline
- Guided Protocols
- 6–24 month trend lines
- Apple Watch app and widget
- Coming soon Weekly Zone 2 and strength rings. DeskWalker walks and Hang sessions can count toward them.
iPhone app. Runs on your device, no account.