Guides • 8 min read • Updated Dec 24, 2025
Readiness Scores Explained: How to Use Recovery Metrics
Readiness scores are best used as a trend tool, not a daily verdict. Here is how to interpret them.
What is a readiness score?
A summary of recovery inputs
Readiness blends sleep duration, heart rate trends, HRV, and sometimes activity load. It answers a simple question: how ready is your body for stress today?
What affects the score
The usual suspects
- Short or late sleep.
- Elevated resting heart rate.
- Lower-than-usual HRV.
- High training load the previous day.
How to use it well
Think in trends
- Compare today to your weekly average.
- Adjust intensity, not your whole plan.
- Use low scores as a signal to prioritize sleep.
When to ignore it
Context matters
If you feel great and your score is low for a single day, trust your body. Use readiness as a guide, not a rule.
Devices that do it well
Look for consistent HRV tracking
Rings like Oura and bands like WHOOP are strong here. Use the compare page to decide which format fits your routine.
FAQ
What is a good readiness score?
Aim for a consistent baseline rather than a perfect number.
Should i skip workouts on low scores?
Not always. Use low scores to lower intensity or focus on technique.
Can caffeine lower readiness?
Yes. Late caffeine often reduces sleep quality and lowers recovery the next day.