证据究竟站在哪里
关于自主训练背后科学的深度文章 —— 这款应用实际使用的算法，以及支撑它们的研究。每一条实证陈述都附有可核查的来源，并诚实标注证据强度。
How Tuwa computes training load: EWMA, ACWR, and what the ratio’s critics got right
Tuwa builds one daily load series across every kind of training, smooths it with exponentially weighted averages, and reports the acute:chronic ratio as a zone and a direction — not an injury prediction. Here is the arithmetic, and the published criticism that shaped it.
HRV readiness: why Tuwa uses your morning median against your own baseline
A single heart rate variability reading is mostly noise. Tuwa takes the median of your morning readings, compares it to a rolling average of your own prior days, and refuses to score a day that has no morning measurement. Here is why each of those three decisions exists.
Sleep and next-day training capacity: what the evidence actually supports
A frontier review of what sleep loss does to physical performance the following day, what the sleep-extension literature really shows, why consumer sleep stages are the weakest number on your wrist, and where the evidence runs out.
How to adjust strength training when HRV is low
Low HRV before a lifting session is not a reason to skip it. It is a reason to check what else agrees, and to change volume before you change the plan. Here is the ladder Tuwa's verdict walks, and the evidence under each rung.