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Fitness
How to Sync Garmin Connect With Apple Health
21 May 2026
Fitness
Sleep
Fitness
Recovery
Recovery
Energy Reserve: See Your Body's Battery Levels in Real-Time
17 September 2025
Sonar’s Energy Reserve helps you understand how much usable energy your body has in the tank. Updated continuously throughout the day, Energy Reserve combines data from all of your connected wearables, apps, and other devices to show whether you’re charged and ready to take on strain, or running low and need to prioritise recovery.Think of it as your personal energy meter. A high Energy Reserve means your body is primed to perform. A lower score signals it’s time to recharge, rest, and avoid overextending yourself.Read more
Recovery
Daily Habits for Raising Your Body's Battery
16 September 2025
Every morning, Sonar gives you a quick snapshot of how prepared your body is to meet the day. Whether you're planning a high output training session or just trying to stay focused through meetings and errands, understanding your physiological signals helps you make smarter decisions. Each metric offers a piece of the story:Read more
Recovery
Stress is your body’s natural response to physical or mental challenges. While brief surges can sharpen focus, chronic stress can erode health and performance. Sonar’s Stress Score turns real-time readings from your Apple Watch, Garmin, Oura Ring, Fitbit and other connected wearables into an easy to understand metric, updated throughout the day. By comparing your current heart rate variability (HRV) and heart rate (HR) to your personal baselines - and filtering out periods of physical exercise - Sonar helps you recognise the moments, habits, and environments that dial stress up or down.Read more
Recovery
When your heart is racing and stress is rising, just one minute of intentional breathing can bring your body back to calm. Try the Cyclic Sigh (double inhale plus long exhale) for the quickest change, or choose from four other proven drills below. No equipment necessary - and with Sonar, you can monitor your stress levels and see the results for yourself.Read more
Fitness
Load Balance is the relationship between how much training you’re doing in the short term and how well your body has adapted in the long term. It helps you understand whether you're pushing hard enough to make gains—or pushing too hard without enough recovery.By monitoring metrics like Acute Training Load (ATL), Chronic Training Load (CTL), and Training Stress Balance (TSB), you can better time your workouts and recovery to drive performance, avoid injury, and maximise gains.Read more
Fitness
The Cardio Load Ratio measures the balance between your recent (short-term) training and your overall (long-term) training average. By comparing these two metrics, Cardio Load reveals whether you're overtraining, undertraining, or effectively balancing your workouts. Tracking your Cardio Load helps you train smarter, optimise progress, and avoid unnecessary strain.Read more
Fitness
Strain Score: Tracking Your Body's Workload
27 December 2024
Sonar tracks your strain on a scale from 0–100%, offering a directional sense of your body’s workload as seen below. By providing strain scores for both individual activities and your overall day, Sonar helps you compare the intensity of your workouts and understand the broader impact of your lifestyle on your physical performanceRead more
Sleep
Sleep Score: Unlocking Better Sleep and Well-Being
27 December 2024
Sonar’s Sleep Score is a comprehensive assessment of the quality and efficiency of your sleep, and whether you’re meeting your sleep needs. By focusing on your Sleep Score, you can make smarter decisions to improve the duration and depth of your sleep, establish greater consistency, and ultimately enhance your recovery, energy levels, and overall health.Read more
Recovery
Recovery Score: Train Smarter, Not Harder
27 December 2024
Nutrition
Nutrition Score: Fuelling Your Body with Intention
27 December 2024
Sonar’s Nutrition Score is a comprehensive assessment of the quality and balance of your nutrition, and whether you’re meeting your daily calorie and macronutrient needs. By focusing on your Nutrition Score, you can make smarter decisions to fuel your body, optimise performance, and support long-term health.Read more
Sleep
Do you often find yourself tossing and turning in bed and unable to drift off? Sleep is one of the most critical aspects of overall health, but if you’re struggling to get enough rest, don’t fret! There are things you can do to promote better sleep and get the rest you need.Today, we’ll be exploring six sleep hacks recommended by Matthew Walker, a renowned sleep scientist. These tips are simple yet effective and can help you get the perfect shut-eye that your body deserves.Read more
Sleep
The importance of getting a good night’s sleep cannot be overstated. From mental health to physical health getting enough sleep is crucial to being your best self.However, there are many myths surrounding sleep that can lead people to make poor sleep choices. In this blog post we will debunk the top 10 myths of sleep, so you can get the rest you need and deserve.Read more
Recovery
Every day is a new opportunity to start fresh, and what better way to kick-start your day than with a healthy and productive morning routine? Establishing a set of morning rituals can help you stay motivated, focused, and energised throughout the day. Mornings can be a busy time, but with some intention and effort, you can make the most of these early hours.In this blog post, we will share a collection of morning routines and habits that can set a positive tone for the rest of the day. From exercise to hydration, healthy breakfast ideas, and positive affirmations, let’s dive in and optimise your mornings to reach your full potential every day.Read more
Nutrition
What we eat and how we nourish ourselves has a profound impact on our overall health and wellbeing. However, with so much conflicting information and diets out there, it can often be challenging to know where to start and what a balanced plate looks like. This is where Nutrition 101 comes in!This guide will take you through the basics of nutrition and help you to make informed dietary choices by covering macronutrients, micronutrients, portion sizes, and meal planning. So buckle up and let’s dive into how you can build a balanced plate for optimal health!Read more
Fitness
Are you struggling to find the time and motivation to exercise, despite knowing the benefits it can bring to your health and well-being? In today’s fast-paced world, many of us juggle busy work and social schedules, leaving little time for fitness.However, it’s important to prioritise exercise in your daily routine, even if it means making some lifestyle changes.In this blog post, we’ll offer practical advice on how to fit exercise into a busy schedule, featuring effective workout routines, time-efficient exercises, and creative ways to stay active throughout the day.Read more
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