Training Readiness is a daily score that reflects how prepared your body actually is to train. It pulls from four inputs: recent and long-term training load, sleep quality, and overnight body metrics including sleeping heart rate, HRV, wrist temperature, and respiratory rate. It also tracks short-term shifts in those metrics, catching trends before they become problems.
The score maps to five levels, from Poor to Prime, each with a clear direction for the day. High readiness is a green light for demanding work. Low or poor means rest is the plan, not a suggestion.
Training Load Ratio (TLR) tracks the balance between how hard you have been training recently and what your body is currently conditioned to handle.
It compares two numbers. Acute load is the weighted average of your training over the past 7 days. Chronic load is your 42-day weighted average, reflecting your longer-term fitness base. The ratio of the two tells you whether you are building on your base, maintaining it, or outpacing it.
A TLR between 0.8 and 1.3 is where progress happens sustainably. Below 0.8, training is likely too light to drive meaningful adaptation. Above 1.3, the risk of overreaching or injury rises, particularly if sustained across several consecutive days.
When acute load climbs well above chronic load, the body is being pushed beyond its usual limits. That can be deliberate, as part of a training block, or it can be a sign that load has crept up too fast. TLR makes that distinction visible.
A low TLR is not always a problem. During a planned recovery week or rest period, it is exactly where you want to be. The concern is when it stays low without intention. Fitness is not a fixed state and without enough stimulus, deconditioning sets in quietly.
TLR is most useful when tracked over time rather than read in isolation. A single day in the medium risk zone is not a problem. A week there, without recovery, is. Pair it with Training Readiness and your body metrics to get a complete picture of where you actually stand.
Knowing why your readiness is where it is matters as much as the number itself. A hard training block, a few rough nights, or a body metric trending the wrong way all tell a different story and point to a different response.
Recovery is where adaptation happens. The most common way athletes stall long-term progress is accumulated overreach, not laziness. A readiness score gives you a clear basis to back off when needed and to push when you genuinely have the capacity.