Understand your Move, Fuel and Recover rings

Everything Protocol tracks rolls up into three rings on Today: Move, Fuel and Recover. Here's what's inside each one and what the verdicts mean.

About 2 minutes iPhone

Step by step

Open a ring

  1. 1

    Tap a ring

    On Today, tap Move, Fuel or Recover. The word under each ring tells you whether you're on pace for the time of day, or done once it's full.

    The ring's number is the average of the metrics inside it that have data. A metric with no data yet is left out, not counted as zero, so a missing sleep reading won't sink your Recover ring.

  2. 2

    Read each metric's verdict

    Each metric inside the ring gets a verdict: Smashed, Hit, Almost or In Progress. Use the switcher at the top to jump between Move, Fuel and Recover.

    Tap any metric to see its trend and a plain explanation of what it means.

The three rings

What's inside each ring

Move

Steps, active calories, and your workouts and zone 2 minutes for the week.

Fuel

Protein, calories against your budget, and water on the days you log it.

Recover

Sleep, your recovery score, and HRV and resting heart rate measured against your own baseline.

Verdicts

Smashed, Hit, Almost

Smashed

You went well past the goal. For most metrics that means 10% or more over; for steps, active calories and weekly goals it is 25%, and for protein 20%.

Hit

You reached the goal.

Almost

You got within 15% of the goal. Used for sleep, recovery, HRV, resting heart rate and past weeks.

In Progress

Today is not over yet and there is still time to reach it.

Good to know

Tips

Change what counts as a hit

Every goal behind a ring is yours to tune, from protein to sleep. Set your goals.

Recover ring empty?

Sleep, recovery and HRV come from Apple Health, Oura or WHOOP. Connect a source.

Fill Fuel faster

Log meals and water in a tap or two, or just tell your coach. Log a meal.

Rings on your Home Screen

The Rings widget shows all three without opening the app. Add widgets.

Still stuck?

Send us a message, screenshots welcome. We reply to every one, usually within a business day.

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