Interpret your Training Readiness score and levels

Your Training Readiness score provides a daily snapshot of how prepared your body is to train. Located prominently on the Today tab, this score synthesizes your recent activity and recovery data to help you decide whether to push hard, maintain your current load, or focus on rest.

Understanding Your Score and Levels

The Today tab displays your readiness as a percentage, accompanied by a summary level like "Moderate Readiness." For a detailed explanation of what your score means, tap the info (i) icon next to the readiness title. This opens a screen that defines the five distinct readiness levels.

Each level provides specific guidance for your day's training:

• Prime (above 95%): Your recovery is strong. You are ready for most training sessions, including structured intervals and longer endurance work.
• High (75% to 95%): You are well-recovered and ready for most training sessions. This range supports strong performance and continued progress with moderate to high-intensity workouts.
• Moderate (50% to 75%): Recovery is decent but not flawless. You can train, but it's best to stay within your usual load. This level is better suited for steady efforts or technique work rather than maximal anaerobic pushes.
• Low (25% to 50%): Your recovery is lagging, and signs of stress may be showing. It is recommended to skip the intensity and use the day for light aerobic work, active recovery, or complete rest.
• Poor (below 25%): Recovery is at its lowest. Fatigue is high, and the risk of injury increases significantly if you push. Rest is not optional; it is the only way to progress.

Tips for Using Your Score

• Use it as a guide: The score is a powerful data-driven suggestion, but always listen to your body. How you feel is an equally important factor in your training decisions.
• Check the inputs: If your readiness score is unexpectedly low, review your recent sleep data, training load, and body metrics to understand the contributing factors.
• Consistency is key: Wearing your smartwatch consistently, especially during sleep, ensures the app has the high-quality data needed to provide the most accurate readiness score.

Summary

This article explains how to interpret your daily Training Readiness score and understand the five corresponding levels. By using this feature, you can make smarter, data-informed decisions about your training intensity, helping you to balance stress and recovery, optimize performance, and reduce the risk of overtraining.

Related

• What is Training Readiness?
• Understanding your daily dashboard
• Review your nightly sleep quality report