Training Readiness

Training Readiness#

What it is and where you see it#

Training Readiness (Czech "Tréninková připravenost") answers "how hard can my body handle training today?". It is a 0 to 100 score.

• Performance tab: the ring "Training readiness" ("Připravenost na trénink") with a word, the last 7 days as bars and the next days as an estimate. Tapping the ring opens "What drives readiness" ("Co ovlivňuje připravenost").
• Health tab: the same "What drives readiness" card.
• Coach card "Today's move": not the number, but the verb it helps decide.
• Share image.

The five parts#

The average runs over the parts you have. Morning Energy is shifted before it is averaged: the morning's level moves by up to 20 points depending on how far it sits from your usual (with a usual of 75 and a spread of 8, a morning of 60 counts as about 41; with no usual yet, for example in the first week, it stands alone). Freshness is the opposite of Overtraining, and in a week without training there is nothing to be tired from, so it counts as 100 rather than dropping out.

Missing parts#

Exact calculationThe minimum parts, the cap of 66 and a worked example

• At least 2 parts and at least 35% of the total weight must exist, otherwise there is no readiness. Sleep Quality and Overtraining alone (30%) is not enough; Sleep Quality and Morning Energy (35%) is.
• With fewer than 3 parts the score cannot go above 66, because two high numbers renormalized look better than they should.
• When Recovery is missing, readiness is still shown but marked as a partial read with the sentence "Recovery and stress not measured today, so this is a partial read" or, for an aged-out reading, "Recovery has aged out, so this is a partial read". It names the pillars it could not see. A missing stress alone is ordinary for devices without a stress index and carries no note.

Example

Recovery 70, Sleep Quality 75, Morning Energy 65 (no usual yet), Stress 30 (taken as 70), Overtraining 20 (taken as 80).

0.40 × 70 + 0.20 × 75 + 0.15 × 65 + 0.15 × 70 + 0.10 × 80 = 71.25, rounded 71: "Good", zone high.

Without Morning Energy, Stress and Overtraining, only Recovery 95 and Sleep Quality 95 remain (2 parts): the average is 95, capped to 66.

Sleep debt#

Exact calculationThe sleep-debt penalty

Debt above 2 hours takes 3 points per extra hour, at most 15 (reached at 7 hours of debt). It is the hours of debt, not a score. A debt of 4 h 30 min costs 7.5 points: the 71.25 above becomes 63.75, rounded 64, "Moderate" (sleep debt).

Last night#

Exact calculationThe last-night rules in detail

One short night does not reliably show in the next morning's HRV, so last night is read directly. The night is compared with your sleep need (see Body Status, the night rule):

• Very short or no restorative sleep (under 55% of the need or under 4 hours, or an overnight recharge under 40% of your usual): the score is capped at 33, the bottom zone. The note reads "very short sleep last night" or "no restorative sleep last night".
• A short night (under 90% of the need): the score is pulled toward 34 in proportion to how far into the short band the night falls. The cut is (score - 34) × depth, where depth is 0 at the 90% line and 1 at the very-short line. A 5 h 30 min night against a 7 h 30 min need has a depth of about 0.48, and 63.75 becomes 50 (63.75 - 29.75 × 0.476 = 49.6). The note reads "short sleep last night (5h 30m)".
• A night not recorded, with no evidence either way: the score is not reduced, because we never penalize a guess. It is flagged "sleep not recorded, readiness uncertain" and the Performance ring says "night not recorded".

Zones and words#

Training Readiness: the five words on the score

034506780100

• Rest & Recover0 to 33
• Below Average34 to 49
• Moderate50 to 66
• Good67 to 79
• Excellent80 to 100

The zones match what other platforms use, but the number is not comparable with theirs: each app weighs other inputs against its own baseline.

What the driver bars mean#

"What drives readiness" lists each part and each penalty as points above or below a neutral 50 ("Readiness points above or below a neutral 50"). They add up to the score minus 50. In the example above: Recovery +8.0, Sleep Quality +5.0, Morning Energy +2.2, Stress +3.0, Freshness +3.0, and with the debt a line "Sleep debt -7.5". The header counts them: "Lifting: 5 · Holding: 1", and the card names "Helping most" and "Holding back most". A driver that is an estimate (Morning Energy without a Body Battery) is labeled "(estimate)".

How it steers the coach#

The readiness zone is one of the inputs of the coach's verb: Low gives REST, Moderate gives MODERATE, High gives TRAIN. The verb is the lowest of the Body Status ceiling (Alert gives REST, Recovering gives EASY, Steady gives MODERATE), last night, yesterday's session, the weekly load, your HRV band and this zone. A Strong Body Status with a Moderate readiness therefore gives a MODERATE day, and the hero explains it: "Your signals look good, but training readiness is lower today." (daily coach, Body Status).

Frequently asked questions#

Why does my readiness say the night was not recorded?#

The watch was worn by day, but no sleep arrived. We do not lower the score on a guess, so the number is shown with "sleep not recorded, readiness uncertain". If a Garmin shows no overnight recharge at all, the night counts as one without restorative sleep and readiness is capped at 33.

Why is there no Training Readiness today?#

It needs at least two parts and 35% of the weights. An account with no sleep record and no HRV can fall below that. Wearing a device that measures HRV and stress, or connecting it, fixes it.

What is a good Training Readiness?#

67 or more is the high zone, 34 to 66 moderate and 0 to 33 rest. The number is not comparable with other apps. Your own pattern over a few weeks is the useful reference.