Montis Wellness
Montis Wellness is a free daily view of your recovery, at wellness.montis.icu. It turns last night's sleep, HRV and resting heart rate into one simple outlook, and lets you log how you feel in a few taps. Your check-in saves straight to Intervals.icu, so the Montis App, the AI Coach and the Montis connector in ChatGPT and Claude all see it.
Who can use it
- It is free and needs no AI account, Gemini key or membership.
- After a week of use, people who are not Supporters or Subscribers see an optional $2 Buy Me a Coffee reminder. It goes away once your supporter status syncs. Supporters and Subscribers never see it.
Set it up
If you are already connected to Montis, open wellness.montis.icu and you go straight to your dashboard. Otherwise the setup screen walks you through three steps:
- Intervals.icu account: create a free account or sign in.
- Link your wellness tracker: in Intervals.icu, open Settings → Connections, choose your watch, ring or health app (Garmin, Polar, Suunto, COROS, Oura, WHOOP and others), then turn on Download wellness data. Download your wellness history too, so Montis has a baseline from day one.
- Connect Intervals.icu: allow Montis to read your wellness data. You come back to the dashboard automatically.
You can also find Montis Wellness on the montis.icu/app hub.
What you see
On a phone held upright, Montis Wellness has a bottom bar with four tabs. Check-in is the raised round button, and shows a dot until you have checked in today. On a tablet or computer, everything shows on one page.
- Today: your recovery badge, today's signal and your signals.
- Check-in: how you feel today, and your weight and nutrition.
- Trends: your history and the HRV trend.
- Load: fitness and fatigue, and what stands out.
| Part | What it shows |
|---|---|
| Recovery index | Today's recovery state from the Montis engine, shown as a label in the badge (see below) |
| Your signals | Last night's sleep, overnight HRV and resting heart rate against your baseline |
| Daily movement | Steps recorded today |
| How you feel today | Your daily check-in (see below) |
| Your history | Up to 42 days of HRV, sleep, resting HR, steps, your check-ins (Subjective) and Training load. Calories, nutrition, Body Battery, VO₂ max and weight appear when your tracker sends them |
| HRV, last 14 readings | Your recent HRV trend |
| What stands out | Up to six short notes on what has changed |
| Fitness & fatigue | Fitness (CTL), fatigue (ATL) and form, as training context |
The recovery index
The badge shows today's recovery state from the Montis engine, the same state the Montis App uses. It is one of six labels:
| Badge | What it means |
|---|---|
| Ready to go | Your HRV and resting heart rate look good, and training load is low. |
| Steady | Your recovery markers are broadly normal, with no clear sign of suppression. |
| Keep an eye on it | One or more markers show mild strain, or your recovery is uneven. |
| Time to recover | Your HRV or other recovery markers look suppressed under training load. |
| Ease off today | Your recovery markers and training load together point to high strain. |
| Not enough data yet | There is not enough wellness data yet to work out your state. |
Training load sits beside it under Fitness & fatigue. The form label there also comes from the Montis engine, and follows your form (TSB):
| Form (TSB) | Label |
|---|---|
| 10 or more | Fresh |
| Above -10 and below 10 | In balance |
| -10 to -19.9 | Building fitness |
| -20 to -29.9 | Hard block: plan recovery |
| -30 or less | Back off and recover |
The engine adjusts a few cases. Back off and recover becomes Hard block: plan recovery when your HRV is at or above baseline, or when your recent load is in line with your usual load (ACWR 0.8–1.3) and your durability is stable. After five or more high-intensity days in the last 7 days, Building fitness and Hard block: plan recovery show as Adapting. If TSB is not available, the engine compares fatigue with fitness and your HRV instead; Adapting then mostly means fatigue is well above fitness while HRV is below baseline, and Productive training means fatigue is above fitness while HRV is at or above baseline. If the engine gives no load state, the label reads No load data.
A guide, not a verdict. Use your own judgement, and professional advice, when deciding what to do today.
Daily check-in
How you feel today has seven cards: fatigue, stress, soreness, mood, motivation, injury and hydration. Each has four levels, from best to worst (for example, mood goes great, good, ok, grumpy).
- Tap a card to step through its levels. Or hold it for a moment, then slide up for better or down for worse.
- Changes save automatically after a short Saving in… countdown. If you close the page first, they are still sent.
- Use the ‹ and › arrows to view or change today or any of the previous six days.
Marking an injury shows a warning banner. Sleep quality comes from your tracker and cannot be changed here.
Weight and nutrition
Tap Weight & nutrition to enter weight (kg), energy (kcal), and carbohydrate, protein and fat (g) for the chosen day, then tap Save to Intervals.
Install it
Montis Wellness works in any browser and can be installed as an app. Tap Install on the banner when it appears (or Not now to hide it). On iPhone and iPad, open it in Safari and tap Share → Add to Home Screen. See PWA App Installation & Mobile Push Guide for more help.
If something goes wrong
- Enable updates appears instead of Weight & nutrition: Montis can read your wellness data but not write to it. Tap Enable updates and reconnect Intervals.icu to allow check-ins to save.
- Waiting for data or empty cards: check that your tracker is linked in Intervals.icu and that Download wellness data is on. Intervals.icu is the source of truth, so data missing there is missing here.
- Log out (top right) signs out this browser only.
For more, see Connection & Data Troubleshooting.
Terms
- HRV: heart rate variability, measured overnight. Lower than your baseline can mean you need more recovery.
- Resting HR: resting heart rate. A rise above your baseline can be a sign of fatigue or illness.
- CTL (Fitness): your 42-day training load.
- ATL (Fatigue): your 7-day training load.
- Form: fitness minus fatigue. Positive means fresh; well below zero means strain is building.