What's my readiness score in the Fitbit app

Your daily readiness score is based on data collected by your Fitbit device, broken down into the following categories:

• Sleep:Quality sleep aids in your body's recovery. This component analyzes your sleep patterns over the past week to assess its impact on your body's ability to recover. Short or inconsistent sleep over multiple days can significantly influence your readiness score. 
• Heart-rate variability (HRV):Your heart rate isn't just about how fast it beats; the variations in time between beats offer valuable insights into your overall health. Heart-rate variability (HRV) measures these variations and can reveal your stress levels, recovery capacity, and readiness for physical activity. A decrease in HRV can signal that your body is under stress and needs a break. If you notice this, consider reducing your workout intensity. For more information about HRV, refer to How do I track heart rate with my Fitbit device?
• Resting heart rate (RHR):This metric measures your heart rate when you are well-rested, relaxed, and not engaging in physical activity. Everyone’s normal RHR will differ, with lower values typically associated with higher fitness. In the context of readiness, trends in your day-to-day RHR can be a useful indicator of your body’s state. In particular,a sustained rise in RHR over a few days is generally associated with your body working harder to recover or fight illness, which may be an indicator to reduce training intensity.

• Before you receive your first readiness score, you must wear your Fitbit device for 7 nights of sleep to establish a personalized baseline. Your readiness score is then based on how your stats in each category compare to your personal baseline. Wear your device consistently for a month to develop a more accurate personal baseline.

Each of these factors contribute to your readiness. The better assessment you have, the better your readiness score will be. 

Your readiness score ranges from 0 (low) to 100 (high), and falls into three categories:

• High Readiness (65 or above):Well recovered from recent activities, and may be ready for peak performance.
• Moderate Readiness (30-64):Your body is showing typical recovery levels and can handle a workout today.
• Low Readiness (29 or below):Your body is fatigued from a tough workout, poor sleep, stress or strain on the body—or a combination of these factors. Prioritize rest and active recovery techniques.

Premium users receive personalized workout recommendations based on their Readiness and Target Load, as well as their goals, preferences, and workout history. To learn more about daily recommendations, refer to How can custom run workouts help with my daily fitness?

If you're an existing readiness user, we've changed the way your readiness score is calculated to make it more tailored to your body’s recovery signals. This improvement requires a Fitbit app update (version 4.23 or higher).

You might notice your readiness scores for previous days change after you update the Fitbit app.

What to expect

• On-device:After you update the Fitbit app, the readiness score displayed on your device might change and your sub-scores may no longer appear.
• Fitbit App:The readiness tile might display “No score” while your new score is being calculated. Check back later to find your updated score.

1. From the Today tabin the Fitbit app, tap the readiness tile.

Tip:Readiness score is now available for both Fitbit Premium and non-Premium users. If you don’t have a Fitbit Premium membership, be sure to update the Fitbit app version to 4.27 or higher to check your readiness score. For instructions, refer to How do I use the Fitbit app? .

2. Follow the on-screen instructions to get started.
3. Wear your device for at least 7 nights of sleep. Check the readiness tilein the Fitbit app to locate the time remaining until your first readiness score is available.

You can set your readiness as your focus at the top of the Today tab in the Fitbit app:

1. From the Today tab, tap the pencil icon.
2. Under Set your focus, swipe through the options and select Build cardio fitness.

To add readiness as a tile on Google Pixel Watch 3 and 4:

1. Be sure to update the Fitbit app version to 4.27 or higher on your watch.
2. From your watch face, swipe to any tile.
3. Long press on the tile to bring up the tile selector menu.
4. Tap the icon to add a tile.
5. Scroll vertically to find the Readiness and Loadtile and tap to select it.
6. Use the arrows to select where the tile should appear among the other tiles on your watch.
7. Press the crown to return to your watch face.

• For optimal results, wear your Fitbit device while sleeping for a month to develop a full baseline.
• In the morning check your score:

Your readiness, stress management, and sleep scores provide a holistic view of your overall health and wellness each day.

• Readiness score:Understand your body’s recovery state. A high score indicates your body is peaking and a low score indicates you should prioritize recovery.
• Stress management score:Understand how your body is responding to stress. A high score indicates you’re better able to deal with stress and take on new challenges, and a low score indicates you should take time to recharge. For more information, refer to How do I track and manage stress with my Fitbit device?
• Sleep score:Understand your sleep quality the previous night. A high score indicates you got a good night's rest, and a low score indicates you may need to improve your sleep habits. For more information, refer to What's sleep score in the Fitbit app? .

• You must use a compatible device. For a list of compatible devices, refer to Who can see a daily readiness score in the Fitbit app?
• To receive your first readiness score, you must wear your Fitbit device for 7 nights. To continue receiving a score, wear your device to sleep each night.
• If you already received your first score, make sure you wear your device to sleep, then check your score after you wake up in the morning. Make sure the back of your device is in contact with your skin. The band should be snug but not constricting.
• Most metrics require at least 3 hours of quality sleep. If you move a lot during your sleep or the sleep session is too short, you might not get a score.

Your Readiness score is calculated once a day, approximately within 20 seconds of getting out of bed from a sleep of at least 3 hours.

1. From the Today tabin the Fitbit app, tap the Readiness tile.
2. Tap the menu icon Manage data.
3. Tap Delete Data Readiness.
4. Select the data range.
5. Tap Delete.

To know more on how to delete your health and wellness data, refer to How do I add, edit, or delete Fitbit data and activities?