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 answers one question: how recovered is your body today? The same number appears on the home and lock-screen widgets and in Coach+, so what you read always matches the ring.

Your training plan is deliberately not part of the number. A planned rest day with a recovered body shows a high score — what to do about today lives in your daily outlook, next to the ring, not inside the score.

What it is built from

The score is a weighted blend of body-state factors, each compared against your own 30-day baseline — never a population average. Tap the ring to see every factor with today's value, your baseline, and an arrow showing whether it works for or against you:

• Heart rate variability — today versus your normal.

• Resting heart rate — above your baseline pulls the score down, below it helps.

• Sleep — last night against what your body is used to.

• Recovery curve — where you sit on your personal recovery timeline after recent hard sessions (see "Your personal recovery curve").

• How you feel — your morning check-in is a full factor, weighted alongside sleep. Reporting an injury caps the score no matter how good the wearable data looks.

You can do the check-in in the app (tap the invite next to the ring, it takes about 30 seconds) or log soreness, fatigue, stress, mood or motivation directly in Intervals.icu — both count, and we never ask twice.

Bands

The bands are green from 67, amber 34–66, and red below 34. A normal day with everything at your baseline lands around 80. A 50 sits mid-amber: fine to train, just not the day to go all-out.

One score per day

The score anchors once your morning data is in, and shows when it was set ("Updated 07:12"). It only moves again for a real reason: you submit your check-in, or genuinely new recovery data lands mid-day — like the ride you just finished syncing in. It never drifts just because you reloaded the page.

Before your morning data is complete you see a provisional score — dimmed, with a tilde (~79). It is our best estimate so far; completing your check-in firms it up on the spot.

No wearable? You still get a score

Without HRV and resting-heart-rate data, the score is built from what is there: your recovery curve, your morning check-in, and your accumulated training fatigue (form), each shown as its own factor. The check-in carries more weight in that mix — it is the best morning signal you have.

And when there is genuinely nothing to go on yet — no recovery history, no check-in — the ring shows no number at all, with a hint on how to unlock your daily score. We would rather ask you to check in than guess.

Why the ring can disagree with your plan

By design. The score reads your body; the advice next to it reads your body and your calendar. A green 84 with a "rest day" note simply means: you are well recovered, and resting today is how you stay that way — with tomorrow's race or your taper in mind. Both are true at once.

Why your score doesn't change right after a workout

The score is primarily a morning measurement: how recovered did you wake up? A completed session mostly shows up in tomorrow morning's score and in the recovery estimate you get right after the workout. A genuinely big mid-day effort can update today's anchored score once its data syncs in, and the "Updated" time will show when that happened.

Which plans get it

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