Your Fitbit readiness score is a daily snapshot of your body's recovery status that helps you understand how prepared you are for the day’s activities. It combines insights from your heart rate variability (HRV), recent sleep, and resting heart rate (RHR).
Readiness score is a number on a 100-point scale, ranging from "Low" to "High." It provides an overview of your physiological state, helping you gauge whether your body is well recovered and ready for a challenging workout or if it needs more recovery time.
Check the Fitbit app or select devices each morning to check your score, ranging from 1 to 100, based on your resting heart-rate, recent sleep, and heart-rate variability.
A moderate (30-64) and a high readiness score (65 or above) means your body is recovering well from the stressors of everyday life. A low readiness score (29 or lower) suggests you should prioritize recovery and let your body and mind relax. Allowing your body to recover is an essential part of achieving any health and wellness goals because it prevents fatigue and exhaustion.
Fitbit uses 3 key inputs:
- Heart Rate Variability (HRV): HRV measures the time between your heartbeats and is a key indicator of your nervous system's balance. Higher HRV generally indicates better readiness
- Recent Sleep: Sleep is crucial for recovery. Fitbit considers your recent several nights sleep duration and compares it to your calculated sleep need to determine your sleep debt and derive the recent sleep component of your readiness score.
- Resting Heart Rate (RHR): Your RHR is another indicator of your body's overall state. Lower RHR typically signifies better readiness.
Each of these factors contributes to your readiness score, with a higher total score indicating better readiness. For more information on how these metrics affect your daily readiness, refer to How is my daily readiness score calculated?
What Does Your Score Mean?
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.
- 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.
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 Daily readiness tile might display “No score” while your new score is being calculated. Check back later to find your updated score.
- From the Today tab
in the Fitbit app, tap the Daily readiness tile
.
- Follow the on-screen instructions to get started.
- Wear your device for at least 7 nights of sleep. Check the Daily readiness tile
You can set your daily readiness as your focus at the top of the Today tab in the Fitbit app:
- From the Today tab
.
- Under Set your focus, swipe through the options and select Build cardio fitness.
To add daily readiness as a tile on Google Pixel Watch 3:
- Be sure to update the Fitbit app version to 4.23 or higher on your watch.
- From your watch face, swipe to any tile.
- Long press on the tile to bring up the tile selector menu.
- Tap the
icon to add a tile.
- Scroll vertically to find the Readiness and Load tile and tap to select it.
- Use the arrows to select where the tile should appear among the other tiles on your watch.
- Press the crown to return to your watch face.
We’ve updated your daily readiness score to be a better reflection of your recovery and how your body is responding to everything you do. It’s tailored to give you a more precise picture of how ready you are each day, with an updated algorithm based on your heart rate variability (HRV), resting heart rate (RHR), and sleep.
This means that we’ve removed the “activity” component of the score and replaced it with “resting heart rate.” As a result, your score is not based on what you did yesterday, but how your body responds to it. This means that even after several days of light activity, your daily readiness might be low–for example, if your RHR is elevated, or your HRV is lower than usual–indicating your body is working harder to recover.
We’ve also updated the readiness labels from low, good, and excellent to low, moderate, and high.
- For optimal results, wear your Fitbit device while sleeping for a month to develop a full baseline.
- In the morning, check your score:
- From the Today tab
- Use the tabs at the top to check your readiness trends over longer periods of time
- Open the Fitbit Today app and tap on Readiness.
- Tap the Readiness tile for details on what impacted your readiness score. At the bottom, check the graph to view your scores over the past week.
Swipe up from the clock face to find your readiness score in your daily stats.
Important: Please note that readiness labels (moderate, high) may differ between non-Pixel Watch devices and the mobile app. In addition, your subscore may no longer appear on select devices.
- Install the Readiness tile on your watch:
- From the Today tab
your device
- Tap the Tilestab
Note: You can only have a total of 8 tiles installed on your watch. If you already have 8 tiles installed, tap the tile you want to uninstall - Tap the Readiness tile
- From the Today tab
- On your watch, swipe left or right from the clock face to find the Readiness tile.
Your score ranges from 1 to 100 with the following categories:
Low readiness = 1 - 29
Moderate readiness = 30 - 64
High readiness = 65 - 100.
When you check your score, you also get a breakdown of what impacted your score, a personalized activity goal for the day, and recommended workouts or recovery sessions based on your score.
Your daily readiness score is based on data collected by your Fitbit device, broken down into the following categories:
- Sleep: How much you slept in the past week compared to your calculated sleep need. Your sleep quality and quantity play a significant role in your readiness score. Sleep debt is the accumulated difference between the amount of sleep you've gotten and the amount of sleep you need. Essentially, it's the "sleep you owe" to your body. If you've been experiencing poor sleep, your body's ability to recover and perform may be negatively impacted. Reducing your sleep debt typically increases your readiness to exercise.
- 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 daily 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.
| Daily readiness is available in the Fitbit app when you use one of the following devices: | Daily readiness is available on device on the following devices: |
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* Fitbit Sense, Versa 2 and Versa 3 will no longer display the Readiness score breakdown on device beginning September 10, 2024.
Your daily readiness, stress management, and sleep scores provide a holistic view of your overall health and wellness each day.
- Daily 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 be using 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 daily readiness score, you must wear your Fitbit device for 7 nights. To continue receiving a score, wear your device 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 minutes of getting out of bed from a sleep of at least 3 hours.
- From the Today tab
- Tap the menu icon
Manage data.
- Tap Delete Data
- Select the data range.
- 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?