Morning Energy and the energy map

What Morning Energy is#

It answers one question: how much did the night give back? It is read once a day, when you wake. It does not drain through the day, and it does not change when you walk to the shop. What changes through the day is the energy map's curve (see the energy map).

It has a name, a number and an origin:

• The name is always "Morning Energy" (Czech "Ranní energie"), whatever the source.
• The number is 0 to 100. We show it as it comes out and never pull it toward the middle.
• The origin is shown next to it: "from watch", "from ring" or "estimate" (Czech "z hodinek", "z prstenu", "odhad").

The three sources#

The order of preference is fixed. A day with a Body Battery uses it. A day without one uses the ring's Readiness if your ring wrote it. A day with neither uses the estimate. The three never mix inside one day, and each is judged only against its own history (see your usual).

Where you see it#

• Overview, Body Status card: the tile "Morning energy" under "What the state stands on", with a five-rung ladder and a word ("Optimal", "Good", "Average" or "Low"). An estimate says "(estimate)" to a screen reader and in its tooltip.
• Overview, "Daily energy map": a line "Morning energy 72 · from watch" above the curve.
• Sleep tab, "Morning energy": the full card, with a ring, a word, the comparison with your usual, the charge chips and a chart of the last 7, 30 or 90 nights.
• Health and Trends tabs: it appears among the drivers of readiness and in the trend charts.
• Coach card "Today's move": when it is low for you, it can be the day's stated reason.

On the free plan none of these is shown. From 1 November 2026 the free plan keeps today's Body Status and the safety alerts only (plans).

A Garmin watch: Body Battery at waking#

Body Battery is Garmin's own 0 to 100 index of how charged your body is. We use one value of it, the level at the moment you woke up. A higher peak later in the day (after a nap) does not count.

How we find that moment depends on the way the data reach us:

• the MyBodyAI watch app sends the level itself;
• the Garmin connection and the Garmin export give us the day's curve, minute by minute. We take the top of the first climb of at least 5 points that ends with a fall of 3 points. If the day starts at a higher level than that climb (a watch put on after waking), that level is used; if the curve shows no climb at all, the day's highest value is used. A night that charged very little, followed by a nap that charged more, can still read as the nap, because the curve alone cannot tell the two apart.

Garmin's own app may pick the moment differently, so a small difference from the value it shows is possible.

The same night also gives three side numbers that you see as chips on the Sleep card:

• Charged: how many points the battery rose that day (+45 points);
• points per hour of sleep: the charge divided by the hours slept (55 points over 7.5 hours is 7.3 pts/h);
• Covered: the share of the day's drain that the charge covered, shown only for a finished day, because at 8:00 a full night against one hour of drain would read as several hundred percent.

In our scores, a charge of 0 after four hours of sleep or more is treated as a lost value, not as a night that charged nothing.

Only the device's own reading enters Recovery (Recovery). The estimate and the ring's Readiness never do.

An Oura ring: Readiness#

When a day has no Body Battery and your ring wrote its own Readiness score, Morning Energy is that score, shown as "from ring". It is judged against your own earlier ring mornings. Only a value written by the ring counts, and only Oura is read this way. Other rings and bands that publish a recovery score of their own (Polar's Nightly Recharge, for example) measure something else on another scale, so those accounts keep our estimate.

Everyone else: the estimate#

The estimate is our own formula from three things the night leaves behind. Each is turned into a 0 to 100 part and the parts are weighted:

At least two of the three must exist, otherwise there is no estimate at all: one signal at the edge of its range would print 0 and pass for a real reading. When one part is missing, the other weights are scaled up so they still sum to 100%.

Confidence. The estimate carries a confidence of 50% with HRV and 35% without. The Sleep card shows it as five small cells next to "estimate" and as "Estimate confidence 50%". It is not used to pull the number toward the middle. It tells you how far to trust it. The weights were fitted against Body Battery readings from Garmin wearers, and on that set the typical gap was about 9 points. That is an empirical fit, not a clinical validation.

When it takes over. The estimate fills in on a day that has no Body Battery and no ring score. The wait is one day: a Garmin morning that stays silent gets the estimate at once, and the real Body Battery replaces it when it arrives.

Your usual, and what "low" means#

A fixed line cannot fit everybody. A wearer whose mornings sit at 35 is not "low" every day, and a wearer who wakes at 85 is not fine at 50. So we judge each morning against your own usual.

• Your usual is the mean of your own mornings from the same source over the 30 days before today. For the battery these are the battery's own days. For the estimate and for the ring it is the stored history of that same source.
• You need 7 mornings before a usual exists. Until then the card says "Learning your usual, morning 3 of 7" and nobody judges the number.
• Your spread is how much your mornings vary. It never counts as less than 5 points, so a wearer whose battery reads 70 every day does not become "far below" at 66.

The card's word for the number itself comes from a ten-step ladder: Critical (0 to 10), Concerning (11 to 20), Weak (21 to 30), Low (31 to 40), Slightly low (41 to 50), Balanced (51 to 60), OK (61 to 70), Good (71 to 80), Very strong (81 to 90), Elite (91 to 100). When a morning of 51 or more is under your usual, the card says "Below your usual" or "Low" instead of the ladder's word (for example "Balanced"), so the card and the verdict never disagree.

A streak chip ("Day 3 above your average" or "below") appears from the second morning in a row outside the usual band, for a measured morning only.

What reads Morning Energy#

• Body Status. It is one of the twelve signals (Body Status). A morning under 25 that is also at or below 60% of your usual is a critical morning and one of the four Alert channels. A morning at least 1.5 spreads under your usual is a reason for "Recovering". A morning under your usual shows up as "low morning energy" in the list of things to watch.
• Training Readiness. It carries 15% of the score, shifted by how far the morning sits from your usual (up to 20 points at two spreads). A morning of 60 counts for less when you usually wake at 75 (readiness).
• Body Alert. Three or four mornings in a row more than one spread under your usual add 8 points to the Body Alert index, five or more add 15 (it never goes above 100). This looks at Body Battery mornings only.
• The coach. "Morning energy very low today. Favor rest or light recovery." for a critical morning, and gentler lines such as "Morning energy 52, usually around 70. Keep activity light today." for a low one. On a day the coach already calls for a moderate or hard session, the soft lines stay silent so the banner never argues with the verb.
• The energy map. It sets the height of the curve (see below).
• Recovery. Only the Garmin Body Battery enters it, never the estimate or the ring.

The daily energy map#

The energy map ("Daily energy map", Czech "Energetická mapa dne") is on the Overview below the verdict. It draws 24 hours of modeled energy, plus your day plan, and it carries the label "Energy now". It is a model of a typical day built around you. We store daily summaries, not a minute-by-minute curve, so nobody should read it as a measured trace.

How the curve is built#

The model is the classic two-process picture of alertness (Borbely 1982): a morning rise, an early-afternoon dip and an evening rise, laid on top of your real wake and bed times.

• Asleep hours are drawn at 12.
• Awake hours follow the shape: a base of 30, plus up to 52 around 3.5 hours after waking (the morning peak), minus up to 18 around 7 hours after waking (the afternoon dip), plus up to 24 around 10.5 hours after waking (the evening rise), all multiplied by a scale.
• The scale is your Morning Energy divided by 65, kept between 0.6 and 1.35. Without a Morning Energy it uses your Recovery, and without that 55. So a high morning lifts the whole curve and a low one flattens it.
• Every point is kept between 6 and 96.

Stress is not part of the curve. The day's average stress is printed beside the legend as "Day stress: 30" (in the energy pacing mode "Body load: 30").

What a session does to it#

A recorded session of at least 10 minutes dips the hours after it. The size depends on how hard the session was:

• How hard: the watch's Training Effect divided by 5, or the training load divided by 250, or, with neither, a length-only guess that never calls a session hard (up to 0.5, and up to 0.34 for a walk or other light movement).
• Words: 0.6 or more is "hard", 0.35 or more is "moderate", under that is "light". Under 0.12 the session is ignored.
• The dip: 28 points times the hardness, fading with a time constant of 0.8 + 1.8 × hardness hours. Dips from several sessions add up.

A session counts as the day's training done if it is moderate or hard at any length, or light and at least 30 minutes. A short walk dips the curve a little but does not close the day. When training is done, the model's own training window for the day is retired (a hard session retires it at any hour; a milder one retires it when the session ended at or after the window's start). A training block you planned yourself is never retired. Sessions are listed under the map as "Recorded movement".

The day plan#

Under the curve are blocks for Work hours, Training time and Sleep (Czech "Pracovní doba", "Čas na trénink", "Spánek"). Each says where its time came from:

• "planned" (Czech "v plánu"): you set it;
• "usually 3×" ("obvykle 3×"): a habit we learned from your own days;
• no tag: a plain estimate for a typical day;
• "recommended": tonight's sleep, with your habit in brackets;
• "estimated from your rhythm": last night, when no night was recorded.

You can drag a block on the chart or open it and set exact times (the button reads "Set your times" until something is learned, then "Precise times"). A training block that falls into your work hours is moved to just after work or just before it, keeping its length. If the day's hourly weather makes the outdoor hours bad (heat above 24 °C feels-like, UV above 3 and European air quality above 40 start to count, and the penalty is full at 38 °C, UV 10 and air quality 100), a training block that is not yours is moved to a better slot, but only when its penalty is at least 0.40 and the new slot is at least 0.15 better.

"Energy now", the forecast and the best window#

• Energy now is the curve's value at the current minute, in your own time zone, in words: very low (under 20), low (20 to 39), mid (40 to 59), high (60 to 79) or peak (80 and up). Next to it: "Now: mid energy, then eases off" or "rising to ~10:00". The same chip sits under the Body Status dial. Both are estimates.
• Forecast is the dashed part of the curve ahead of the "now" marker.
• Energy peak 10:00-11:30 is a chip with the best 90 minutes of the day for you: the stretch of the curve with the highest average, outside work and sleep, on today only from now on. It is shown only when that average is at least 45. It is not shown on a day the coach has called late, when the training window is the model's own default slot, in the energy pacing mode, or on the free plan.
• Aim to be in bed around 22:30 closes the day when your bedtime is later than the recommended one, and only when the recommended time is your own habit or plan.
• Yesterday / Today / Tomorrow switch the day. Yesterday is measured, tomorrow is a plan from your rhythm (Premium).
• What if lets you move sleep and training to see the curve change and compare it with your usual day (Premium).

The map exists when it has something real to stand on: a wake time, a Morning Energy or a Recovery score. Without any of them, the card does not appear.

When it updates#

• The number. It is set when the night reaches us, and then it stays. A Garmin watch that syncs late gets the estimate for the first hours, and the real Body Battery replaces it when it comes.
• A late night. If the night's data are missing whole, the scores run on your usual night until the real one arrives (see Body Status).
• The curve. Built from the day's data; the "now" marker and chip move every minute. Changing a block, planning a session or recording a workout redraws it.
• Freshness. Results are reused for up to 5 minutes. A sync, a check-in or a profile change refreshes them sooner.
• Past days. The Sleep card shows the stored value of each night, solid dots for measured nights and hollow dots for estimates, with a gap for a night without either.

Energy pacing mode#

In the energy pacing mode (energy pacing) Morning Energy is calculated the same way. The differences are in the words and the map: the map draws only training blocks you planned yourself, no "Energy peak" chip is offered, "Day stress" becomes "Body load", and the Performance tab is called "Body reserve".

Free and Premium#

Everything on this page is Premium: the tile, the Sleep card, the energy map, tomorrow's plan, "What if" and the day planner. The free plan shows today's Body Status without its tiles (plans). Premium includes the 7-day trial.

What you can do#

• Wear the watch to bed. The battery charges mostly during sleep, and a watch on the nightstand records no charge.
• Give it seven mornings. Until then "Learning your usual" is honest, not broken.
• Read the origin label. "Estimate" means we computed it from your night, not that the device measured it.
• Set your real work and training times on the map. The curve's shape follows your wake and bed times, and the blocks follow your plan.
• Look at the week, not one morning. A single low morning after alcohol, a late meal or a short night is ordinary. Several in a row are worth a rest day.

MyBodyAI is a wellness app, not a medical device. Morning Energy and the energy map are estimates that describe your device data. If you feel unwell, see a doctor.

Frequently asked questions#

Why is my Morning Energy different from what Garmin shows?#

From the day's curve we take the level at the top of the first morning climb. Garmin's own app may pick the moment differently, so a small difference is possible, and after a nap or a watch put on late it can be larger.

Why does my card say "estimate"?#

Because the day has no Body Battery and no ring score. We then compute it from your overnight HRV, sleep length and resting heart rate (at least two of them). It is labeled and shown with a confidence, and it is judged only against earlier estimates of your own.

Why is there no Morning Energy today?#

None of the three sources has a value for today. For the estimate we need at least two of HRV, sleep and resting heart rate from last night. If your night has not arrived yet, the number appears once it does. Wearing the watch to bed solves it.

What does "Learning your usual, morning 3 of 7" mean?#

Your usual needs seven mornings from the same source. Until you have them, the number is shown without a verdict about whether it is low. A first low morning on a new device is information, not a warning.

Why is my Morning Energy "low" when it is 60?#

Because low means low for you. If your usual is 80 and your spread is 8, then 60 is 2.5 spreads under it. The same 60 is normal for somebody whose usual is 60.

Is the energy map a real measurement of my energy?#

No. Real parts are your wake and bed times, your Morning Energy and your recorded sessions. The shape of the day, with a morning peak and an afternoon dip, is a model of a typical rhythm.

Why does the map show 12 at night?#

12 is the fixed level we draw for hours you are asleep. It is not a reading.

Why do I see no "Energy peak" chip?#

It needs a 90-minute stretch outside your work and sleep with an average of at least 45. It is hidden once the coach has called the day late, when your training window is only the model's default guess, and in the energy pacing mode.

Can I change the work, training and sleep blocks?#

Yes, on Premium. Drag a block on the chart, or open it with "Precise times". A block you set is marked "planned" and the model never moves it.