Quick Guide — MaxRecovery Timer for Apple Watch & iPhone

Last updated / 最終更新: 2026-09-28

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1. About

Record hot phase → rest and your heart rate on Apple Watch, then review your heart rate recovery (HRR) on iPhone.

Sessions are recorded on Apple Watch (the iPhone can’t record one on its own).
The Afterglow Score (0–100) is a reference value based on how far your heart rate drops after the hot phase. It is not a medical metric.

2. Setup

Install MaxRecovery Timer from the App Store. The Watch app installs automatically (if not, install it from the Watch app on your iPhone).
On first launch, allow Health and Location (optional). On the Watch, tap I Understand.
If your iPhone is signed in to iCloud, your history is backed up automatically (no setting needed).
Choose your hot environment in the iPhone Settings tab → Hot phase → Hot phase environment (Warming Room, Hot Spring, Hot Bath, Hot Yoga, Infrared Sauna, Steam Bath, Sauna, Other; default: Warming Room).

iPhone Settings tab

3. Start a session

Open MaxRecovery on your Apple Watch and tap Start Standard or Start Simple.

Apple Watch home screen

Standard — each set is Hot phase → Rest. Add more in the iPhone Settings tab:
- Cool-Down: Hot phase → “Use Cool-Down phase” (Hot → Cool-Down → Rest)
- Pre-session: Session → “Use Pre-session phase” (once at the start; no heart rate)
- Extra: Session → “Use extra phase” (after Rest in each set)
Simple — no phases. Double Tap starts the next set.

4. During the session

Action	What it does
Double Tap	Next phase (next set in Simple mode)
Digital Crown up	Pause / resume
Digital Crown down	End confirmation; turn down again to end
Screen tap (if enabled)	Same as Double Tap

Double Tap: tap the thumb and index finger of the hand wearing the Watch together twice (Series 9 / Ultra 2 or newer, or another supported model).
To advance by tapping the screen, turn on iPhone Settings tab → Session → “Screen tap to advance phase” (off by default). It also works on Watches without Double Tap.
While paused, Double Tap and screen taps do nothing.
Phases never switch on their own. During the hot phase, the Watch vibrates when your heart rate reaches TH1 and TH2.

Hot phase screen Cool-Down phase screen Rest phase screen

_{Hot phase, Cool-Down, Rest. The yellow and red dots on the gauge are TH1 and TH2}

5. End the session

Turn the Digital Crown down twice to end.
In Standard mode, Double Tap during the final set’s rest opens “What’s next?”. Tap End or +1 set.
Then pick 1–5 stars with the Crown and tap Confirm (Double Tap also works), or tap Skip. The session is saved and sent to your iPhone only at this point.
After 60 minutes without input the session ends automatically. The rating screen still waits, so open MaxRecovery and confirm or skip.

6. Review on iPhone

Home tab History tab

History — tap a session for its heart-rate chart, Afterglow Score and per-set breakdown. Edit the venue and rating there.
Analytics — trends, calendar, streak, Top sessions, and the Venue map (sessions with a location only).
PDF report (Premium) — Analytics tab → Generate PDF report → pick a period → Generate and share. Three A4 pages.
CSV (Premium) — Settings tab → Data → Data export / import.

Analytics tab

_{Sample PDF report (venue names are fictional; all 3 pages). Tap to enlarge}

7. Tips

Wear the Watch snugly for steady heart-rate readings.
Add a venue name to show it on the Venue map and in Top sessions.
Turn on moving-average lines for the heart-rate chart in Settings tab → Display.
Choosing “Sauna” or “Steam Bath” shows a short note about where to use the devices. Follow Apple’s guidance for Apple Watch and iPhone.
To save battery, turn off Always On on your Watch.

8. Example — 3 sets at a hot bath facility

Before you go, in the iPhone Settings tab: turn on the pre-session phase, choose your hot environment, and check that the set count is 3 (Default sets → Defaults).

When you arrive, tap Start Standard (it begins in the pre-session phase).
Entering the hot phase: Double Tap → Hot phase.
Leaving it: Double Tap → Rest (with Cool-Down: twice, Cool-Down → Rest).
Entering the next hot phase: Double Tap → next set. Repeat 3–4 until you enter the 3rd hot phase.
After the 3rd rest, turn the Crown down twice to end, then confirm the rating.

That is 6 Double Taps in total (9 with Cool-Down).

9. Plank (optional)

Settings tab → Add-ons → Enable plank exercise adds a Plank tab.

Countdown (1–30 min) — keeps counting bonus time after 0:00. Double-tap the bottom button to end.
Count-up — runs until you double-tap to end.
Start with MaxRecovery on your Watch’s screen to record heart rate too; the Watch saves it to Health as a Core Training workout.

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