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Taking time to recover can produce better results than working out hard all the time. Understand what’s best for your body with the Daily Readiness Score on Fitbit Premium. Each morning, you’ll get a score in the Fitbit app based on your activity, sleep and heart rate variability. You'll also get a personalised goal for the day, plus recommended workouts or recovery sessions, depending on what your body needs that day. As you get more fit over time, your scores and daily goals adapt with you.
Optimise your workout routine with a score that reveals if you’re ready to exercise or should focus on recovery.*
A key component of Daily Readiness Score is the scientific model called fitness-fatigue. It’s the logic that exercise helps you become more fit, but causes short-term fatigue. This means that taking time to recover can produce better results than working out hard all the time. Fitbit analyses your activity, but also factors in your sleep and heart rate variability to ensure that any fatigue on the body—whether it’s a tough workout, poor sleep or stress—factors into your score.
A high Daily Readiness Score means your body is feeling refreshed and ready to take on intense exercise, so seize the day! This is the time to elevate your heart rate and amp up the intensity. A low score isn’t a bad score—it just means your body is feeling fatigued due to exercise, poor sleep or stress. On those days, the right thing to do is take time to recover with a light workout, stretching or a mindfulness session.
Activity (Fitness-fatigue): When you’re active, your elevated heart rate makes your body fatigued. Fitbit tracks your heart rate around the clock to measure this continuous impact on your body. Every kind of effort counts—from running a 5K to running after the kids.
Sleep: Sleep has a cumulative effect on your body, meaning poor sleep from a few nights ago can make you feel fatigued today. That’s why we factor in your sleep from the past several nights, not just yesterday.
HRV: Calculated during deep sleep, your heart rate variability (HRV) is a great measure of recovery. Higher HRV is better: This means your body can easily transition from rest to activity, and back. Sometimes stress, strain or diet can lower your HRV and impact your readiness to exercise.
When user gets a high score due to activity:
You’re recovered, refreshed and ready to go! Now’s the time to get that heart pumping, so let’s bump up your Active Zone Minutes goal for today. Hello HIIT workouts, interval training or high-intensity cardio.
When user gets a low score due to activity:
You've earned some much-deserved recovery! Looks like you did a strenuous workout yesterday, or maybe you spent a lot of time on your feet. We recommend some active recovery and taking it easy today. Find a Premium workout focused on recovery like stretching, walking or restorative yoga.
When user gets a low score due to sleep:
Poor sleep, even from a few days ago, can lower your score. Aim for 7-9 hours of sleep tonight to give your body a chance to recover. Listen to a Premium sleep story or body scan session to help yourself wind down before bedtime.
When user gets a low score due to HRV:
Low heart rate variability (HRV) is usually a result of stress or strain on the body and means you should take a break from intense exercise. First, make sure your other health metrics look normal. Practice stress management techniques by doing Premium mindfulness sessions or guided breathing exercises in the Fitbit app. Notice how you feel throughout the day, and log reflections in the app.