Readiness gives you one score each morning, from 0 to 100. It compares last night's sleep and heart rate with your own normal, and tells you how hard to go today.
Turn on Readiness
Readiness is off until you turn it on. You need a watch or ring that tracks your sleep and heart rate overnight.
- Open Profile, tap Training and turn on Readiness & strain.
- Or tap Turn on Readiness when Gravl suggests it on the Train tab.
Gravl then asks for access to Apple Health (iPhone) or Health Connect (Android). Oura and Garmin can also send their data straight to Gravl. Connect them in Profile - Connected Apps.
Once Readiness is on, the Readiness pill sits at the top of the Train tab. It shows your ring and one word: Ready, Moderate or Recover. Tap it to open the Readiness screen.
How your score is built
Each morning, Readiness compares last night with your average of the previous 30 nights:
- Heart rate variability (HRV): higher than your normal means you recovered well. It counts the most.
- Resting heart rate: higher than your normal can mean fatigue or illness.
- Sleep: how long you slept, against what you need. Your sleep need is your usual night, plus more after a hard day or a short night, less any naps.
- Breathing rate, skin temperature and blood oxygen only lower your score when they are well off your normal.
If one of these has no data, the others count for more. Tap your score to see Why your readiness is...: it starts from a typical day for you and shows how many points each one added or took away.
| Score | What it means |
|---|---|
| 67-100 | Ready to push: a good day to train hard or go for a new best. |
| 34-66 | Moderate readiness: train as planned, but keep a rep or two in the tank. |
| 0-33 | Take it easy: go light, train fresh muscles or rest today. |
After you finish a workout, the advice changes to Workout done and tells you how to recover for tomorrow.
Strain and Training load
- Strain is how hard you trained today, as a percentage of a hard day. It can go past 100%. It uses your heart rate where your watch recorded it, and your sets, weights and effort, so strength sessions count fully. A hard day raises the next night's sleep need.
- Training load compares your average day over the last 7 days with your last 28 days. Steady means within 20% of your usual. A short time above it builds fitness, a long time well above it raises injury risk. It needs 3 weeks of workouts.
Readiness vs. muscle recovery
They answer different questions, so use both. Muscle recovery works per muscle, from your sets, and tells you what to train. Readiness looks at your whole body, from last night, and tells you how hard to go. Readiness doesn't change your workouts.
No score?
- Calibrating: Readiness needs a few nights to learn your normal. Wear your watch to sleep and the score appears.
- Waiting / No data from last night: Readiness needs last night's sleep and your heart rate. Wear your watch to sleep, and in the morning open its app so the data syncs.
- No sleep data found: your watch must track your sleep. On Apple Watch, charge it before bed and check that Track Sleep with Apple Watch is on in the Health app. Make sure your watch app shares sleep and heart data with Apple Health or Health Connect.
- Garmin: in the Garmin Connect app, turn on health data sharing for Gravl under Connected Apps. Garmin needs about two weeks of data before its readings are accurate, so your score can move more than usual at first.
Gravl Tip:
Not sure why today's score is low? Tap Ask the AI coach on the Readiness screen and get a plan for today's session.
Readiness is not medical advice.