Your readiness score, explained

What it is

Readiness is a single number from 0 to 100, shown as the ring on your dashboard, with a green / amber / red band. It is the quick answer to "how ready am I to train hard today?" The same number appears on the home and lock-screen widgets and in Coach+, so what you read always matches the ring.

What moves it

The score starts from your day's readiness level — the verdict that already weighs your form (TSB), sleep, recovery and any sign of illness. Three signals then nudge that starting point up or down:

• HRV and resting heart rate, balanced against your own baselines. Fresher than usual lifts it; a rough night pulls it down.

• Where you sit on your recovery curve — ahead of what your curve predicts is a small bonus, still inside the recovery window is a small penalty.

• Recent training variety — grinding the same load every day is its own kind of risk and eases the score down.

Tap the ring to see the breakdown: the starting point plus each plus and minus, adding up to your score.

How the starting point is set

The starting point is your day’s readiness level — the same verdict that decides whether today is a hard, easy, recovery or rest day. Each level sits near the centre of its band:

• Peak (~90) and Ready (~78) — green

• Moderate (~60) and Easy (~48) — amber

• Recovery (~26) and Rest (~14) — red

That level already weighs your form (TSB), sleep, recovery status, and any illness or injury — so those are not shown as separate plus/minus nudges, they are baked into the starting number. The HRV / resting-heart-rate, recovery-curve and training-variety signals above then move it up or down from there. (This is also why the starting point is not your raw HRV value.)

The bands are green from 67, amber 40–66, and red below 40. So a 50 sits in mid-amber: fine to train, just not the day to go all-out. The higher the number, the fresher you are.

Why the ring can disagree with your plan

The colour follows your physiology, not the calendar. If your plan says it is a quality day but your HRV is down and you are still inside the recovery window for that kind of session, the ring turns amber and tells you why, instead of forcing a green light. That is by design — it is the honest read.

Which plans get it

The readiness score works on every plan, including free. For where the recovery-curve part comes from, see "Your personal recovery curve". For how rest days are decided, see "Recovery, rest days and training around life".