# oura readiness score — Wearable Metrics Explained > Updated: 2026-05-15 · Source: https://dorsi.ai/topics/oura-readiness-score Oura's readiness score ranks your recovery on a 1–100 scale, pulling from heart rate variability, resting heart rate, sleep, and previous-day activity… Your Oura Readiness Score combines your sleep, HRV, resting heart rate, and body temperature into a single number from 0 to 100. A high score means your body is primed for a tough workout; a low score suggests you'd benefit from recovery. I use it to decide whether to push hard or take it easy. Below, I break down each metric that feeds this score and how to interpret your daily number. Oura's readiness score ranks your recovery on a 1–100 scale, pulling from heart rate variability, resting heart rate, sleep, and previous-day activity. It’s a solid wake-up metric—but it doesn’t tell you what to do about a mid-range score. Skip the 20 minute workout? Push through? That gap is exactly where Dorsi fills in, translating readiness into a strength plan tuned to your actual body state instead of a generic algorithm. Most readiness scores are static snapshots; your training needs a dynamic response. Ready scores alone can’t account for accumulated fatigue in your legs or a restless night three days ago. That’s where understanding the limits of any single metric becomes critical—and why looking at multiple signals together matters more than chasing one perfect number. ## Check your readiness score upon waking Your Oura readiness score updates after sunrise. Open the app before coffee. A score above 85 means you're primed for heavy lifting. Under 70? Consider a deload or mobility day. Don't overthink—trends matter more than daily numbers. ## Decode the three key drivers Readiness blends sleep, activity, and HRV. Short sleep but high HRV? You might be fine. A 20% HRV drop from baseline means take it easy. Know which factor hits you hardest—for me, it's sleep consistency. Track yours. ## Match training intensity to your score High score? Go for PRs or hard intervals. Low score? Pick recovery runs, light technique work, or a long walk. Grinding through a red score wastes gains and risks burnout. Your body knows—listen. ## Watch trends to plan recovery weeks One low score is noise. Three consecutive dips below 75? Schedule a rest day or easy week. Dorsi can automate this by suggesting deload workouts when readiness stays low. Let data guide, not ego. ## Boost readiness with evening habits Stop eating 2–3 hours before bed. Keep your room cool—65°F works. Avoid alcohol; it tanks HRV. Within two weeks, your baseline lifts noticeably. My average jumped 8 points just from fixing meal timing. ## FAQ ### how to improve recovery index Your Oura readiness score drops when recovery index is low. To boost it, prioritize 7+ hours of sleep with consistent bedtimes—Oura shows your late-night heart rate variability (HRV) rises with earlier lights-out. Cut alcohol: two drinks before bed can slash deep sleep by 20%. Also, active recovery days with light walking help HRV rebound faster than full rest. Dorsi, an adaptive AI strength coach, can schedule those recovery workouts based on your Oura data, adjusting intensity when your readiness is low.