Sleep & hydration

Sleep and hydration share one screen with a tab for each.

Sleep

Log a night — when you slept, and how well. Over time the sleep tab shows:

• Your last 7 nights as a chart against your sleep target.
• Sleep debt — how far the week has fallen short.
• Consistency — whether your nights are steady or all over the place.
• Insights — plain-language notes tied to your goal.

One entry per night: logging the same night again updates it rather than adding a second one.

Recovery state

From those seven nights AtgoraX works out a recovery state — ready, caution or low. This is rule-based, from your logged sleep against your target and your goal. There is no wearable and no heart-rate sensor involved.

Recovery is not just a label on a card. It feeds back into the app:

• Exercise suggestions shift. On low recovery, high-intensity work — plyos, HIIT, Olympic lifts — is pushed down the list, and mobility and rehab work is pushed up. It is treated much like an injury flag: a reason to steer, not a hard block.
• Your daily goal screen shows the current state and what to do about it.

Hydration

Water is a quick-add: tap to log a glass or bottle as you drink it. The tab shows the day’s total against your water target, plus the individual entries so you can undo a mistaken tap.

Beyond today’s total, the hydration tab tracks:

• Your last 30 days, so you can see whether hydration is a good week or a habit.
• Weekly and monthly averages, and how many days you actually hit the target.
• A streak — consecutive days you have met your target.
• Pace for today. Rather than only telling you at bedtime that you fell short, it compares where you are against how far through the day it is, and says whether you are on pace or behind pace, and how much is left to drink.
• A training nudge on days you have logged a workout, when the target matters more.

Offline

Both sleep and water log offline. Entries queue on your device and sync when you are back online, without duplicating — see Working offline.