Acute stress is an important evolutionary mechanism that is necessary for peak performance. Short term stressors are actually beneficial as they prime the body for future, larger stressors. But when we’re not giving ourselves time to recover afterwards, this leads to chronic stress, overwhelming fatigue, and eventually burnout. However, by implementing small daily recharge tactics,

we can stop this downward progression and start performing optimally and reaching our potential.

It’s important that we balance our stressors with tactics that help us rest, recover, and recharge - both mentally and physically. We designed the VIIVIO RECHARGE function to make sure you’re performing at your best without burning out.

There are two parts to the VIIVIO RECHARGE function: tracking your stress using Heart Rate Variability (HRV) and tracking your recharge tactics.

Here’s how to track your stress on Apple Watch or iPhone:

Tracking your Stress on Apple Watch

1. If you’re tracking stress using your Apple Watch, click on the blue recharge icon on the watch home screen.

2. You will see two tabs to choose from. To track your stress, click on “Measure HRV”.

3. Your watch will measure your HRV with your watch on your wrist. Click on “MEASURE NOW!”.

4. At the end of the 60 seconds, you will see your HRV, measured in milliseconds, and a stress level based on this reading (low, medium, high, or extreme).

5. Press “Save” and this result will add to your RECHARGE Score.

Tracking your Stress on iPhone

1. If you’re tracking stress using your iPhone, click on the “Plus” icon at the bottom of your home screen and then “Rest & Recharge”.

2. You will see seven options to choose from. To track your stress, click on “MEASURE HRV”.

3. You will be prompted to place your index finger over the phone’s camera lens for 60 seconds while it measures your HRV.

4. At the end of the 60 seconds, you will see your HRV, measured in milliseconds, and a stress level based on this reading (low, medium, high, or extreme).

Press “SAVE” and this result will add to your RECHARGE Score.

A few important things to note:

To get an accurate measure, it’s important to be completely still for the full 60 seconds while it is measuring.
We recommend doing this spot stress check at the same time every day for the most accurate reading, preferably when you first wake up in the morning.
It’s also important to not measure your stress within two hours of doing exercise.

To learn more about Heart Rate Variability, check out this page.

Similar to other popular recovery apps, we want to make sure you’re recovering both mentally and physically. Here’s how you can use VIIVIO to help balance the stress-recovery scale on Apple Watch and iPhone:

Tracking your Recharge Tactics on Apple Watch

1. If you’re tracking recovery with your Apple Watch, click on the blue recharge icon on the watch home screen.

2. You will see two tabs to choose from. To track your recharge tactics, click on “Rest & Recharge”.

3. You will see six recharge tactics to choose from. Select the tactic you’d like to record.

4. Use the plus and minus buttons to record the minutes you’ve spent doing that recharge tactic.

5. Press “Save” and this result will be added to your RECHARGE Score.

Tracking your Recharge Tactics on iPhone

1. If you’re tracking recovery with your iPhone, click on the “Plus” icon at the bottom of your home screen and then “Rest & Recharge”.

2. You will see six Rest & Recharge tactics to choose from under MEASURE HRV. Select the tactic you’d like to record.

3. Use the sliding scale to record the minutes you’ve spent doing that recharge tactic.

4. Press “SAVE” and this result will be added to your RECHARGE Score.

In your RECHARGE home screen on your phone, you will see a summary of your physical and mental stress, as well as any recharge tactics you’ve recorded that day:

Heart Rate Variability Sleep. Only measured if you wear your watch to track sleep.

Heart Rate Variability Day. Average of any spot stress checks with VIIVIO or HRV measured with Apple Health throughout the day.

Mindfulness Minutes. Either recorded manually (via the recharge tactics) or automatically populated from a mindfulness app. For example, if you complete a meditation session in the Calm app, you will see mindfulness minutes automatically populated.

Total Sleep. Taken from the VIIVIO SLEEP function.

Resting Heart Rate. Your RHR during sleep if you wear your watch to bed, otherwise the average of any RHR measured with Apple Health throughout the day.

Exercise Stress. Taken from the VIIVIO MOVE function. A measure of physical stress based on time and intensity of exercise. Measured in TRIMPS (Training Impulse).

Hydration. Taken from the VIIVIO EAT function.

Sleep Quality. Taken from the VIIVIO SLEEP function if you wear a watch to bed.

Under HRV & Recharge Tactics, you will see a list of any HRV spot stress checks or recharge tactics recorded that day.

Further down in your RECHARGE home screen, under Analysis, you will see Heart Rate Variability and Resting Heart Rate graphs. This will help you track how your values fluctuate throughout the day.

You can see an expanded view of each graph by clicking on the arrow in the top right corner.

This will help you track how your values fluctuate throughout the day. If you are a VIIVIO PRO Member, you can also track how your HRV and RHR values fluctuate over an entire week or month. Learn more about the VIIVIO PRO Membership here!

If you want to learn more about stress and the importance of recovery, you can check out our blog on this subject here!

That’s it! Now you know how the app works and have all the tools and resources to take full advantage of the app and its capabilities.

What’s next?

Are you ready for VIIVIO PRO? Click here to read more about the features you can expect in PRO and why you might want to upgrade!

If you have any questions, the FAQ page can be found here. Or feel free to reach out to us at support@viiv.io.

Enjoy VIIVIO!

The VIIVIO Team

Tracking your Recharge

we can stop this downward progression and start performing optimally and reaching our potential.

It’s important that we balance our stressors with tactics that help us rest, recover, and recharge - both mentally and physically. We designed the VIIVIO RECHARGE function to make sure you’re performing at your best without burning out.

There are two parts to the VIIVIO RECHARGE function: tracking your stress using Heart Rate Variability (HRV) and tracking your recharge tactics.

Here’s how to track your stress on Apple Watch or iPhone:

Tracking your Stress on Apple Watch

1. If you’re tracking stress using your Apple Watch, click on the blue recharge icon on the watch home screen.

2. You will see two tabs to choose from. To track your stress, click on “Measure HRV”.

3. Your watch will measure your HRV with your watch on your wrist. Click on “MEASURE NOW!”.

4. At the end of the 60 seconds, you will see your HRV, measured in milliseconds, and a stress level based on this reading (low, medium, high, or extreme).

5. Press “Save” and this result will add to your RECHARGE Score.

Tracking your Stress on iPhone

1. If you’re tracking stress using your iPhone, click on the “Plus” icon at the bottom of your home screen and then “Rest & Recharge”.

2. You will see seven options to choose from. To track your stress, click on “MEASURE HRV”.

3. You will be prompted to place your index finger over the phone’s camera lens for 60 seconds while it measures your HRV.

4. At the end of the 60 seconds, you will see your HRV, measured in milliseconds, and a stress level based on this reading (low, medium, high, or extreme).

Press “SAVE” and this result will add to your RECHARGE Score.

A few important things to note:

To get an accurate measure, it’s important to be completely still for the full 60 seconds while it is measuring.

We recommend doing this spot stress check at the same time every day for the most accurate reading, preferably when you first wake up in the morning.

It’s also important to not measure your stress within two hours of doing exercise.

To learn more about Heart Rate Variability, check out this page.

Similar to other popular recovery apps, we want to make sure you’re recovering both mentally and physically. Here’s how you can use VIIVIO to help balance the stress-recovery scale on Apple Watch and iPhone:

Tracking your Recharge Tactics on Apple Watch

1. If you’re tracking recovery with your Apple Watch, click on the blue recharge icon on the watch home screen.

2. You will see two tabs to choose from. To track your recharge tactics, click on “Rest & Recharge”.

3. You will see six recharge tactics to choose from. Select the tactic you’d like to record.

4. Use the plus and minus buttons to record the minutes you’ve spent doing that recharge tactic.

5. Press “Save” and this result will be added to your RECHARGE Score.

Tracking your Recharge Tactics on iPhone

1. If you’re tracking recovery with your iPhone, click on the “Plus” icon at the bottom of your home screen and then “Rest & Recharge”.

2. You will see six Rest & Recharge tactics to choose from under MEASURE HRV. Select the tactic you’d like to record.

3. Use the sliding scale to record the minutes you’ve spent doing that recharge tactic.

4. Press “SAVE” and this result will be added to your RECHARGE Score.

In your RECHARGE home screen on your phone, you will see a summary of your physical and mental stress, as well as any recharge tactics you’ve recorded that day:

Heart Rate Variability Sleep. Only measured if you wear your watch to track sleep.

Heart Rate Variability Day. Average of any spot stress checks with VIIVIO or HRV measured with Apple Health throughout the day.

Mindfulness Minutes. Either recorded manually (via the recharge tactics) or automatically populated from a mindfulness app. For example, if you complete a meditation session in the Calm app, you will see mindfulness minutes automatically populated.

Total Sleep. Taken from the VIIVIO SLEEP function.

Resting Heart Rate. Your RHR during sleep if you wear your watch to bed, otherwise the average of any RHR measured with Apple Health throughout the day.

Exercise Stress. Taken from the VIIVIO MOVE function. A measure of physical stress based on time and intensity of exercise. Measured in TRIMPS (Training Impulse).

Hydration. Taken from the VIIVIO EAT function.

Sleep Quality. Taken from the VIIVIO SLEEP function if you wear a watch to bed.

Under HRV & Recharge Tactics, you will see a list of any HRV spot stress checks or recharge tactics recorded that day.

Further down in your RECHARGE home screen, under Analysis, you will see Heart Rate Variability and Resting Heart Rate graphs. This will help you track how your values fluctuate throughout the day.

You can see an expanded view of each graph by clicking on the arrow in the top right corner.

This will help you track how your values fluctuate throughout the day. If you are a VIIVIO PRO Member, you can also track how your HRV and RHR values fluctuate over an entire week or month. Learn more about the VIIVIO PRO Membership here!

If you want to learn more about stress and the importance of recovery, you can check out our blog on this subject here!

That’s it! Now you know how the app works and have all the tools and resources to take full advantage of the app and its capabilities.

What’s next?

Are you ready for VIIVIO PRO? Click here to read more about the features you can expect in PRO and why you might want to upgrade!

If you have any questions, the FAQ page can be found here. Or feel free to reach out to us at support@viiv.io.

Enjoy VIIVIO!

The VIIVIO Team