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Readiness: Your Complete Guide

Readiness is an overall measure of your recovery that signals your capacity to perform at your mental, emotional, and physical best. Oura monitors signals from your body and picks up on daily habits to determine how well rested you are and whether or not you’re ready for a challenge.

Learn more about your Readiness Score and how you can use it to increase your productivity.

Readiness Estimates

Readiness takes into account your recent activity and sleep patterns, as well as direct body signals such as resting heart rate, heart rate variability, and body temperature.

Stress, recovery, and relaxation are both mental and physical. They show up in your body’s signals, especially during the night.

For example, if you are fighting a cold virus, your body temperature may rise, suggesting that a relaxing day off may be worthwhile.

If you slept well, avoided alcohol, and ate healthily for several days in a row, your body may be ready for you to push hard, and perhaps try a high-intensity workout.

Readiness Insights

You will see four measures related to Readiness at the top of your Readiness tab each day.

Resting Heart Rate (RHR)

This metric captures the number of times your heart beats per minute while at rest. A below-average resting heart rate is a signal of recovery.

Heart Rate Variability (HRV)

This metric highlights variance in the amount of time between your heartbeats. HRV can be used as a gauge for resilience and behavioral flexibility.

Body Temperature

Body temperature is a key signal, as your body constantly generates and sheds heat to hover around your ideal temperature. Derived from your nightly nocturnal skin temperature, this metric can act as a warning, signaling a cold or broader health developments like hormonal fluctuations.

Respiratory Rate

This metric measures the number of breaths you take per minute and is typically measured while at rest. Normal respiration rates for an adult at rest range from 12-16 breaths per minute. Respiratory rates may increase with illness or stress.

Contributors to Your Readiness Score

Scroll down the Readiness tab further, and you’ll find your Readiness Score. Each morning, it reveals key insights regarding your habits and uses that information to determine your readiness.

You can achieve a strong Readiness Scores by finding a healthy balance between activity and recovery.

Your Readiness Score is comprised of seven contributors:

Previous Night’s Sleep

The quality of your previous night’s sleep significantly impacts your next day’s mental and physical performance. A Sleep Score above 85 will boost your Readiness Score.

Sleep Balance

This contributor analyzes whether your sleep over the past two weeks is in balance with your body’s needs. Adults typically need 7 to 9 hours of sleep to stay healthy and alert. A long-term pattern, rather than a night or two, of good sleep has unique restorative qualities—you can’t just make up for 2 hours of lost sleep one night by sleeping 2 extra hours the next night.

Previous Day’s Activity

Your previous day’s activity level is key to your Readiness Score.  Being unusually inactive or active can both cause your score to lower temporarily, however, high levels of activity are often good for your health as your body rebounds.

Activity Balance

This measures how activity levels over the past 2 weeks may be affecting your readiness. For maximum performance, aim to maintain a good balance with your low, medium and high intensity activities. Your activity balance can drop temporarily during a peak training phase, but it should bounce back to normal as you recover. Staying in balance will boost your readiness and help you stay productive and healthy.

Recovery Index

This contributor captures how long it takes for your resting heart rate to stabilize during the night. If your resting heart rate approaches its lowest point during the first half of the night, this can be a good sign for recovery.

More on Body Temperature

In addition to your score up top, body temperature is a contributor. When your body temperature is within a normal range, it boosts your Readiness Score. Body temperature readings significantly above or below your normal range will lower your score.

More on Resting Heart Rate

In addition to your score up top, resting heart rate is a contributor. Oura interprets a resting heart rate on par with your average as a sign that your mind and body are recovering well during sleep. An overly high or low resting heart rate may mean you’re overly stressed and not getting enough rest, or perhaps your immune system is fighting something.

HRV Balance

This contributor compares your recent HRV to your long-term average. While individual days may be lower after high-intensity exercise, a night out, or a stressful day, if your HRV balance is on par with or better than your average, it’s a sign of good recovery.

Heart Rate Variability and Resting Heart Rate Patterns

Scroll down the Readiness tab further, and you’ll find your nightly HRV and RHR patterns. This gives you greater details and insight into your patterns. Your RHR curve may tell you whether your metabolism is working overtime when you go to bed, among other insights.

Interpreting Your Readiness Score

Your Readiness Score ranges from 0–100:

  • 85 or higher: Excellent, you’re ready for action.
  • 70-84: Good, you’ve recovered well enough.
  • Under 70: Pay attention, you’re not fully recovered.

If your Readiness Score meets or exceeds 85 on a given day, that day will be marked with a crown. View a calendar of days where you’ve achieved crowns by tapping “Today” at the top of your Oura home tab.

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