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Read this before installing over an existing copy, and before signing out. Both can lose your local data.

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What is at risk

The Workbench keeps months of history on your phone — sleep, activity, everything you logged. Much of it cannot be re-collected: your wearable will not hand back a night from three months ago.

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Automatic backups

The app backs itself up regularly to your account, without you asking. Nothing to turn on. Check the state in Menu → Settings → Backup: recent backups, and when the last one succeeded.

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Taking one now

Settings → Backup → back up now. Wait for it to confirm with a size, and check it appears in the list dated today. Do this before anything risky.

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Restoring

1

Settings → Backup

2

Pick the backup you want

Listed newest first.
3

Confirm the restore

4

Relaunch the app

The swap happens before the database opens, which is why it needs a restart.

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What restores, and what does not

Restored in full — the entire local database. Every night, every session, every reading you logged, your goals and settings. Not restored: Roughly ten minutes of reconnecting. Your history — the irreplaceable part — comes back completely.

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The situations that need this

The commonest case for early testers. A build signed one way replacing a build signed another usually means a delete, and a delete takes the local database.Back up first. Then install, sign in, restore.
Signing out clears the local database for that account on that phone — deliberate, so the next person to sign in cannot see your data.Back up first.
Sign in on the new phone, restore your latest backup, reconnect your sources.
Same as above. Back up first if you can.

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What does not need a backup

Ordinary updates. Installing a new build from TestFlight keeps everything exactly where it was. An update is not a reinstall.

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If a restore is refused

A backup made by a newer version of the app cannot be restored into an older one. Update to the latest build first, then restore.