Readiness Score
A daily snapshot of how prepared your body is for training.
Your Readiness Score is a number from 0 to 100 that reflects how recovered and prepared your body is for the day ahead. It combines multiple signals from your body — resting heart rate, heart rate variability, sleep, and training load — into a single, easy-to-read number.
How it works
Updraft tracks how your vitals compare to your personal baseline over time. When your resting heart rate is lower than usual and your HRV is higher than usual, that’s a sign your body is well-recovered. When those signals flip, it may be time to take it easy.
The score also factors in your recent training load. If you’ve been pushing hard with no recovery days, the score reflects that accumulated fatigue.
Tiers
- 90–100 — Peak. Your body is firing on all cylinders. A great day for hard efforts or races.
- 75–89 — Productive. Well-recovered and ready for structured training.
- 50–74 — Balanced. Normal day. Moderate training is fine.
- 30–49 — Recovering. Your body is working to bounce back. Consider lighter activity.
- Below 30 — Low. Rest is probably the best investment today.
Sickness detection
When Updraft sees a combination of elevated resting heart rate and suppressed HRV — a pattern strongly associated with illness — it applies a significant penalty to your score. This helps catch early signs of sickness before you feel symptoms, so you can rest instead of digging a deeper hole.