Instead of just measuring individual metrics like steps or heart rate, Oura helps you to understand how your body responds to your activities, daily choices and rhythms – your lifestyle and behavior – both in the short and long term. By understanding how well you have slept and recharged, it can determine your readiness to perform and help you adjust the intensity and timing of your activities.
Your daily Readiness score is based on six contributors, which are displayed as horizontal bars in the Readiness view. Each contributor represents a scale of 0-100%.
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.
For a maximum positive contribution to your Readiness Score, your Sleep Score needs to be above 88%, and at the high end of your normal range.
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 Previous Day is in balance and the contributor bar is at 100%, you’ll know you’ve balanced your need for activity and rest, and substituted a nice amount of inactive time with low activity. 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. A full bar indicates 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. 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. Body temperature is a well-regulated vital parameter. When you sleep, Oura compares your skin temperature to similar measures from your earlier nights to estimate your normal range. A full contributor bar indicates that your estimated Body Temperature is within normal variation. You’ll see a lowered Readiness Score when your Body Temperature is 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 reliable measurement of your recovery status, and an important contributor to your readiness.
Oura evaluates the optimal level for your RHR 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 RHR slightly below your average as a sign of good readiness, whereas an exceptionally high or low RHR 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 RHR 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. A sign of very good recovery is that your RHR reaches its lowest point during the first half of the night, at least 6 hours before you wake up. Alcohol, a heavy meal before bed or late exercise speed up your metabolism and keep your RHR elevated, delaying your recovery and increasing your sleep needs.