Teo — Turn your Apple Watch into a Garmin + WHOOP

HRV Recovery TrackingBanister Impulse-Response ModelGrade-Adjusted Cardiac LoadStagno Zone WeightsMinetti Cost-of-TransportReal-Time Effort EstimationGPS Backtrack CompassCTL / ATL / TSB5-Zone HR SystemAction Button SupportOn-Device Processing14-Day Sleep Debt WindowCardiac + Eccentric LoadVO2max Endurance Score

What Teo is

Your Apple Watch just got a massive (free) upgrade

Teo adds live running metrics, readiness scoring, and training load.

LIVE METRICSREADINESSCTL / ATL / TSB

Teo is free

No subscription. No paywall. No upsell. The Apple Watch you already own + Teo = a complete training system.

Teo is secure

Everything runs on-device. No account, no cloud, no data leaves your watch or phone. Your Apple Health data stays in Apple Health.

Teo is yours

You own the watch. You own the data. Teo just puts it to work for you — offline, forever.

Teo uses the data that's already on your Apple Watch — just download it and it works right away. Everything is on-device and works offline. You already own the watch, you already have the data. Put it to work for you.

Join the Free Beta

Your Data Is Already There

Teo works on day one — with years of data

Every Apple Watch, Garmin, and fitness tracker you've ever used has been saving data to your iPhone. The moment you install Teo it just works immediately. No manual imports, no hassle. Just your data on your device.

Apple Watch owners

If you've been wearing an Apple Watch for months or years, HealthKit already has your full history — HRV, resting heart rate, sleep stages, workouts, respiratory rate. Teo reads all of it instantly. You'll get a readiness score, training load curve, and personalized workout suggestions the first time you open the app.

Own a Garmin?

We turn your Garmin into a WHOOP. Garmin Connect syncs your workouts, heart rate, and sleep data to Apple Health automatically. Just download Teo and it will calculate all of your metrics in real-time based on the data your Garmin has already synced — readiness score, training load, cardiac load, everything. No extra hardware, no switching watches.

Readiness Score

Know before you lace up

Teo crunches all of your HealthKit data and computes a single readiness score — 0 to 100 — the moment you raise your wrist. No extra hardware. No morning questionnaire.

HRV — Heart rate variability tracked against a 60-day personal baseline
Training Load — Chronic vs. acute load balance using the Banister impulse-response model
Resting Heart Rate — Autonomic stress detection against your 28-day baseline
Sleep Quality — Duration, deep sleep, REM, and efficiency — not just hours in bed
Respiratory Rate — Early warning signal for illness and overtraining

Run Computer

Every metric, mid-stride

Heart rate lags 30–60 seconds during intervals — and it lies on steep climbs. Teo fuses running power, pace, and grade-adjusted elevation through a quartic transition algorithm that trusts the right signal at the right time: instant sensors during transitions, HR at steady state. The result is 99.1% zone accuracy with 0.2-second lag — the most precise effort tracking ever built for the wrist, from asphalt to altitude.

Pace, HR, distance, cadence, power, elevation — all live, all color-coded to their zone
Grade-adjusted cardiac load — hills multiply your training stress using the Minetti cost-of-transport model
Live elevation profile — see the terrain you’ve covered as a real-time sparkline
Auto-splits with pace comparison — green means faster than average, orange means you’re fading
Action Button integration — start, pause, resume from the Ultra button without touching the screen

Guided Workouts

Workouts that scale to you

Every workout adjusts to your current fitness and readiness. Teo doesn't hand you a static plan — it generates personalized intervals, rest periods, and volume based on how ready you are right now.

Recovery to VO2max — easy jogs, tempo, threshold intervals, hill repeats, fartlek, pyramids, race-pace sessions
Readiness-aware scaling — deeply fatigued? Forces an easy run. Fresh and peaked? Full send on threshold intervals.
Real-time zone guidance — “On Target,” “Pick It Up,” or “Slow Down” feedback based on your effort, not lagging HR
Adherence tracking — post-workout, see how well you held your prescribed zones, segment by segment

Navigation

GPS map and backtrack compass

Drop into an unfamiliar trailhead and run it confidently. Full route tracking with an interactive map, breadcrumb trail, and a backtrack compass that points you home when the forks get confusing. Drop waypoints at water fountains and trail junctions, track elevation gain in real-time, and navigate new terrain without pulling out your phone.

Breadcrumb trail — smoothed GPS path drawn in real-time on map and compass radar
Backtrack compass — bearing and distance to start, with a red arrow pointing home
Waypoints — drop named pins at water fountains, trail junctions, or your car
GPX export — share routes with embedded heart rate data to Strava or any platform

Workout Recovery

Your run is safe — even if your battery isn't

Apple Watch has incredible sensors — but if your battery dies mid-run, the native Fitness app loses the workout entirely. Every pace, every HR reading, every mile: gone. Teo backs up your route, heart rate, pace, and splits to local storage every second, separate from HealthKit. Even a dead battery can't delete your run.

Real-time GPS backup — route points saved to disk every second, not just at workout end
Session recovery — HealthKit workout session restored automatically on next launch
Route reattachment — backed-up GPS data stitched back onto the recovered workout with full map
Adaptive power management — on long runs, Teo throttles GPS accuracy, heading updates, and timer intervals. Low-power mode pauses map and compass animations — your watch lasts the whole run
iPhone fallback — orphaned workout data detected and recoverable from the companion app

Interrupted Run Found

Today, 1:41 PM

DISTANCE3.00 mi

DURATION31:29

AVG HR162 bpm

ROUTERecovered

The Science

Backed by cutting-edge science

Every algorithm in Teo is grounded in peer-reviewed sports science and validated against real athlete data — not a proprietary black box.

❤️

Readiness Engine

5-factor composite, 0–100 scale

Combines HRV, training stress balance, sleep quality, resting heart rate, and respiratory rate. Uses asymmetric EMA smoothing — your score recovers faster than it declines, matching how your body actually works.

Banister et al. (1990), Plews et al. (2013), Apple Heart & Movement Study

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Real-Time Effort Estimator

99.1% zone accuracy, 0.2s transition lag

Heart rate lags 30–60 seconds during intervals. Teo fuses running power, pace, and HR with a quartic transition curve: pace/power dominate at interval starts, HR takes over at steady state.

Validated on interval data: 87.5% baseline → 99.1% optimized accuracy

⛰️

Grade-Adjusted Cardiac Load

Stagno zone weights × Minetti gradient model

Zone 3 on a 10% climb is 52% harder than on flat ground — but HR-only metrics treat them the same. Teo multiplies time-in-zone by blood-lactate-validated weights and cost-of-transport physics.

Stagno et al. (2007), Minetti et al. (2002), Strava GAP

Real-Time Recovery

Watch your readiness recover throughout the day

WHOOP and Oura give you a static morning score. Teo shows the live decay and recovery from every workout using a physiologically grounded 6-hour time constant.

Acute fatigue penalty — hard workout drops readiness by up to 35 points, then exponentially recovers
6-hour time constant — derived from convergent evidence: HRV recovery, glycogen resynthesis, neuromuscular recovery
Stacking — double session day? Penalties add naturally. Morning run decays while the afternoon hit lands.
Back to base by morning — 98% recovered at 24 hours. Your next-day score isn’t polluted by yesterday’s easy jog.

Recovery Timeline

826047

-35 pts63%98%

Run6h12h24h

For Garmin Runners

Keep your Garmin. Add the iPhone app.

Garmin syncs to Apple Health. Teo reads Apple Health. That means you get readiness scoring, training load tracking, and workout suggestions on your iPhone — without switching watches.

Training Load TrackingGarmin: Training Status

Teo tracks chronic and acute training load using peer-reviewed models validated against real athlete data. You get the actual numbers — not just a label like “Productive” or “Overreaching.”

5-Zone HR SystemGarmin: HR Zones

Same 5-zone model you’re used to, with fully customizable thresholds. Time-in-zone tracking during and after workouts, with industry-standard zone colors.

Grade-Adjusted EffortGarmin: Climb Pro

Garmin adjusts pace for grade; Teo goes further by adjusting your entire training load. A hill repeat in Zone 3 doesn’t get the same credit as flat Zone 3 — validated against peer-reviewed biomechanics research.

Readiness ScoreGarmin: Body Battery

Garmin’s Body Battery uses Firstbeat’s proprietary algorithm. Teo’s readiness score is built on peer-reviewed science — combining HRV, training load, sleep, resting heart rate, and respiratory rate.

Structured WorkoutsGarmin: Training Plans

Templates from easy recovery to VO2max intervals — all auto-scaled by current fitness and readiness. Real-time zone guidance tells you to hold, push, or ease up.

Running Power + CadenceGarmin: Running Dynamics

Apple Watch natively measures running power, cadence, stride length, ground contact time, and vertical oscillation — no chest strap or foot pod. Teo puts all of it on screen, mid-run.

Comparison

One app. No extra hardware.

Teo combines what you'd need a Garmin watch and a WHOOP band to get — using the Apple Watch you already own.

Feature	Teo	WHOOP	Garmin	Apple
Readiness Score	5-factor, real-time	Recovery %	Body Battery	None
Training Load	Full model	Strain only	Training Status	None
Grade-Adjusted Effort	Power + elevation	No	GAP only	No
Live Run Computer	5 screens	No display	Full featured	Basic
Guided Workouts	Auto-scaled	No	Static plans	No
GPS Navigation	Map + compass	No	Full featured	Backtrack only
Extra Hardware	None	WHOOP band	Garmin watch	None
Monthly Cost	Free forever	$30/month	None	None

iPhone App

The full picture, in your pocket

The watch gives you the score. The iPhone app gives you the story behind it — trends, analysis, workout suggestions, and a lifestyle journal. Works for Apple Watch and Garmin runners.

Readiness trends — 7-day and 30-day charts for every vital — see exactly what’s driving your score up or down
Workout history — every run with HR charts, route maps, split tables, and zone breakdowns
Smart suggestions — personalized workout recommendations based on readiness, fitness level, and what’s missing from your week
Lifestyle journal — log 25 recovery and stress factors — alcohol, travel, caffeine, menstrual cycle — with estimated HRV impact
Works with Garmin — Garmin syncs to Apple Health, so Garmin runners get readiness scoring and training load without switching watches
Watch complications — readiness, fitness, or a combined dual-ring on any Apple Watch face

Turn your Apple Watch into a Garmin + WHOOP.