How Your Readiness Score is Determined
Instead of measuring individual metrics like steps or heart rate, Oura helps you understand how your body responds to activity, daily choices, and rhythms – your lifestyle and behavior. Understanding how well you've slept and recovered from the prior day can help determine your readiness to perform.
Your daily readiness score is based on six contributors, which are displayed as horizontal bars in the readiness view.
How you slept last night can have a significant impact on your readiness to perform during the day. Getting enough good quality sleep is necessary for physical recovery, memory and learning, all part of your readiness to perform.
Sleep Balance shows if the sleep you've been getting over the past two weeks is in balance with your needs. Sleep balance is based on a long-term view on your sleep patterns. It's measured by comparing your total sleep time from the past two weeks to your long-term sleep history and the amount of sleep recommended for your age.
Typically adults need 7-9 hours of sleep to stay healthy, alert, and to perform at their best both mentally and physically. Insufficient sleep can eventually lead to sleep debt. Paying back sleep debt and rebuilding sleep balance takes several nights of good sleep.
Your level of physical activity yesterday is one of the key contributors to your readiness score. When the Previous Day contributor is at a good level, you’ll know you’ve balanced your need for activity and rest, and substituted a nice amount of inactive time with low activities.
An exceptionally high amount of inactivity or activity leads to a drop in your readiness score. If your readiness is low due to intense training and increased activity burn, taking time to recover can pay off as improved fitness.
Activity Balance measures how your activity level over the past days is affecting your readiness to perform. When your activity balance is optimal, it means that you've been active, but kept from training at your maximum capacity. This has boosted your recovery and helped build up your energy levels.
That said, while easier days can have a positive effect on your readiness level, challenging your body every now and then by increasing your training volumes helps maintain and develop your physical capacity in the long run.
Oura tracks the variations of your body temperature by measuring your skin temperature each night. When you sleep, Oura compares your skin temperature to similar measures from your earlier nights to estimate your normal range. When your body temperature is good or optimal, it means that it's within normal variation. You’ll see a lowered readiness score when your body temperature is on the rise or otherwise outside your normal range.
Resting Heart Rate
Resting Heart Rate (RHR) is the number of times your heart beats per minute when you're at rest. It's a good measurement of your recovery status, and an important contributor to your readiness.
Oura evaluates the optimal level for your resting heart rate by studying your data for a couple of weeks. Once it knows your normal range, your readiness score will start to become more accurate.
Oura interprets a resting heart rate slightly below your average as a sign of good readiness. An exceptionally high or low resting heart rate is a sign of increased need for recovery. An intense training day, a late night workout, elevated body temperature, or a heavy meal just before bed can keep your resting heart rate elevated during the night, often resulting to a lowered readiness score.
Recovery Index measures how long it takes for your resting heart rate to stabilize. Late meals, late workouts, alcohol or sickness can keep your heart rate elevated and delay your recovery. The earlier your heart rate stabilizes during the night, the more time your body has to recharge and prepare for the next day. A sign of very good recovery is that your resting heart rate lowers during the first half of the night, at least 6 hours before you wake up.