How GoForIt's readiness is worked out
What goes into the number
| Block | Signals | If missing |
|---|---|---|
| Physiological state | Last night's heart-rate variability and resting heart rate. Breathing, oxygen saturation and temperature only count against you if they leave your usual range | No number |
| Sleep | Hours slept, your rating of how you slept, and efficiency | No number |
| Load | What you have trained and moved in recent days, against your average | Estimated from your range and marked |
| How you feel | Energy, mood, motivation, stress and soreness, if you answer today | Estimated from your range and marked |
It compares you with you
Each signal is compared with your baseline: the median of your last 60 days, from a single source and a single type of measurement. One watch's reading is not mixed with another's, nor two different formulas for heart-rate variability. Scoring needs at least 3 previous days, and until 14 days the baseline counts as provisional.
What matters is not your absolute value but how far today sits from normal for you. Two people with very different figures can have the same readiness.
When it gives no number
Only the night that has just ended counts. If last night's sleep or pulse has not arrived, the app does not reuse yesterday's: it says what is missing and why. We would rather give no number than one that looks measured and is not.
The range and the confidence
Next to the number you see a likely range (for example, 70–78) and a confidence level. With few days of history or an estimated signal, the range widens and confidence drops. A watch's reading error and how many readings there were overnight are taken into account too.
How to read it
| Readiness | Band |
|---|---|
| 80 to 100 | High |
| 65 to 79 | Good |
| 50 to 64 | Medium |
| 0 to 49 | Low |
What you train today counts for tomorrow: it does not change today's number. And the number describes your starting point. It does not tell you what to do.
What we do not know yet
To understand what lies behind these scores in general, read the guide on the recovery score with Apple Watch.
Frequently asked questions
- What device do I need for a readiness number?
- One that measures heart rate overnight, such as an Apple Watch, and sends its data to Apple Health or Google Health. Without that measurement there is no number.
- Why is there no number today?
- Because last night's sleep or pulse did not arrive: the watch was off, out of battery or has not synced yet. The app tells you what happened.
- Does it change if I train this afternoon?
- No. Today counts for tomorrow's readiness.