How the Readiness Score Is Calculated

How the Readiness Score Is Calculated

The Readiness Score is a single number (0–100) that aggregates multiple data streams to tell you how recovered and prepared you are to perform at your best today.

Input Signals

The algorithm weighs the following inputs:

| Signal | Weight | Source | |--------|--------|--------| | Sleep duration | 20% | Wearable or manual | | Sleep quality / efficiency | 20% | Wearable or manual | | HRV (heart rate variability) | 25% | Wearable preferred | | Resting heart rate | 15% | Wearable preferred | | Previous workout intensity | 10% | TRANSFORMR workout log | | Mood check-in | 10% | Daily check-in |

How Each Factor Works

Sleep duration: Compared against your personal average. Consistently sleeping 7 hours when your average is 8 will lower your score; sleeping 9 when you average 7 will raise it.

Sleep quality: If your wearable provides sleep stage data (deep, REM, light), the algorithm weights deep and REM sleep more heavily. Without wearable data, TRANSFORMR uses your self-reported "sleep quality" from the morning check-in.

HRV: The most sensitive readiness signal. A higher-than-baseline HRV means your nervous system is well-recovered. Lower-than-baseline signals stress or under-recovery. TRANSFORMR compares today's HRV to your rolling 7-day average.

Resting heart rate: Elevated resting HR (compared to your personal baseline) suggests physiological stress — illness, overtraining, or insufficient recovery.

Previous workout intensity: A high-intensity session yesterday means your body needs more recovery time. The algorithm scales this based on your training history (well-trained athletes recover faster than beginners).

Mood check-in: The 30-second morning check-in contributes a mental readiness signal that body metrics alone can't capture.

Score Interpretation

| Score | Meaning | Recommendation | |-------|---------|---------------| | 90–100 | Peak | Maximize output — hard workout, demanding work | | 75–89 | High | Normal training and productivity | | 60–74 | Moderate | Consider reducing intensity by ~20% | | 40–59 | Low | Light activity, focus on sleep and nutrition | | Below 40 | Very low | Active recovery only — prioritize rest |

Improving Your Score

The biggest levers are sleep and HRV. Consistent sleep schedules, managing training load, avoiding alcohol within 3 hours of sleep, and maintaining a consistent morning routine all improve average readiness over time.