How it works Readiness
Training readiness
One score out of 100: is your body ready to go hard today? It's waiting when you wake up, then updates through the day as you recover.
What Stamio uses
- Your night, as measured by your watch: duration, sleep stages, heart rate and heart rate variability (HRV).
- Your workouts: the load of each one, based on your heart rate during the effort.
- Your heart rate at rest during the day, which drives your stress.
How it's calculated
- 1
Six factors, each scored
Last night's sleep score, the recovery time left from your workouts, your HRV this week vs. your baseline, your 7-day load vs. your baseline, your sleep over the two nights before, and your stress over the last three days.
- 2
Your weakest factor counts most
A bad night or an unfinished recovery caps the score, even if everything else looks good. That's by design: one piece of good news isn't a reason to go hard.
- 3
The why behind the number
The screen opens with your score and what changed since yesterday. Below are the six factors, each with its level and its own screen, plus your last 7 days.
- 4
A level that helps you decide
Optimal (95 and up) and High (75 to 94): go hard. Moderate (50 to 74): keep it moderate. Low (25 to 49) and Poor (below 25): focus on recovery.
When it changes
- When you wake up, as soon as your watch syncs your night, usually shortly after you get up.
- During the day: a workout pulls it down, then it climbs back as you recover.
- A nap of at least 15 minutes speeds up your recovery.
- After a very hard session (intervals, a strong anaerobic effect), it stays a little lower for a day or two, beyond the recovery time.
- On the morning of a race in your plan, last night doesn't count: pre-race sleep is often short and says nothing about your fitness.
What can throw it off
- A night without your watch: the score can't be calculated, so only the level shows. Wear your watch to bed.
- Workouts recorded on another watch: they only count toward your load if you turn on "Count workouts from other apps".
- Medication that affects your heart rate: it shows up in your HRV and your load. If you've entered it, Stamio reminds you under "How it's calculated".
- The first few weeks: HRV needs about three weeks of nights to learn your baseline.
What you can set
- Pin readiness to the top of the home screen (long-press its tile), and show it on your watch and as a complication.
- Log or confirm a nap (Energy › Naps).
- Your resting HR and max HR, if you know them (Settings › Heart rate and zones).
Questions
It's low, but I feel fine. Now what?
The score reflects what your body is showing, not how you feel. You can still do your workout: check which factor is dragging it down. If it's a short night, going easier is often the smart call.
Why does it drop after my morning workout?
Your workout adds recovery time. The score drops right away, then climbs back hour by hour. That's a sign the workout counted.
What if I don't run?
Readiness works with other activities your watch records too: their load counts just like a run's.
Further reading
- Plews D. J., Laursen P. B., Stanley J., Kilding A. E., Buchheit M. (2013), "Training adaptation and heart rate variability in elite endurance athletes: opening the door to effective monitoring", Sports Medicine, 43(9), 773-781.
- Gabbett T. J. (2016), "The training-injury prevention paradox: should athletes be training smarter and harder?", British Journal of Sports Medicine, 50(5), 273-280.
An estimate for wellness and training. If you have any concerns about your health, talk to a doctor.