Readiness score

Should you go hard today, or take it easy?

That's the question Readiness answers. It synthesizes what happened overnight, your sleep quality, HRV, resting heart rate, and the load of the days before, into a single score that tells you how prepared your body is for today's demands. Every major platform has a version of it: Garmin calls it Training Readiness, WHOOP calls it Recovery, Oura calls it Readiness, and all of them lean on the same physiology.

Where the number comes from

The science behind readiness scores is the science of the autonomic nervous system. After a hard day the sympathetic branch stays elevated into the night: resting heart rate runs a few beats high, HRV runs low, and the body is still spending rather than restoring. A night of good sleep reverses that. Overnight HRV and resting heart rate, read against your own baseline, are therefore the core of every readiness model, and the reason training guided by HRV outperformed a fixed plan in the trial that first tested it (Kiviniemi 2007); across all trials since, the pooled gain in fitness is small and the clearest effect is on HRV itself (Manresa-Rocamora 2021).

In MyBodyAI, Readiness is a weighted blend of five components, each scored elsewhere in the pipeline and reused here so that every screen quotes the same numbers:

• Recovery, 40 %: the Recovery index, a composite of overnight Body Battery, HRV against your baseline, sleep and the night's lowest heart rate
• Sleep quality, 20 %: how restorative last night was
• Morning energy, 15 %: how completely the night recharged you, from Body Battery where the watch provides it
• Stress load, 15 %: the current autonomic stress burden, inverted
• Overtraining, 10 %: the Overtraining index, cumulative training fatigue from nine signals of which the acute-to-chronic load ratio is one, inverted

A night the device recorded as having no restorative sleep caps the score in the rest zone regardless of the other four, because no combination of good HRV and low stress makes a sleepless night a training day.

Using the score

• 67 to 100, green: your body recovered well. Today's a great day for intense training, big meetings, or demanding physical work
• 34 to 66, yellow: moderate. You can do things, but listen to your body. Maybe swap the interval session for a steady Zone 2 run
• 0 to 33, red: your body is asking for a break. Active recovery only: a walk, yoga, or just rest. Pushing through will likely dig you deeper into a recovery deficit

How to read it well

• It is a morning measure. The overnight data is what it knows. An afternoon that goes badly does not update it; tomorrow morning will
• Low readiness is information, not a verdict. A red day after a race is the expected cost of the race. A red day for no reason you can name, especially with a raised resting heart rate, is often the first sign of a cold
• Green does not mean obliged. A high score says the body can absorb a hard session, not that it needs one. Planned easy days on green mornings are how fitness is built without the crash
• Watch the pattern. Three yellow mornings in a row after a normal training week usually means sleep or stress, not training. Three red mornings mean stop and look
• Do not compare across apps. Each platform weighs the inputs differently and reads them against its own baseline; a 60 on one is not a 60 on another

The morning dashboard metric

In MyBodyAI, Readiness is front and center when you open the app, with the components that moved it named underneath, so you don't have to interpret five different metrics before your first coffee. The day's coaching line and the suggested session read the same readiness zone, so the app never tells you two different things about one morning.