What your readiness score means
Every morning RunBuddy combines your HRV, resting heart rate, sleep and recent training load into one score from 0 to 100. It answers one question: how ready are you to train hard today?
Updated · 5 min read
Good to go
HRV 62 ms, above baseline. Resting HR 48, flat six days. Slept 7 h 10 min.
The readiness card on the Today screen.
The four signals
Each signal is scored from 0 to 100 against your own history, then weighted. If a signal has no data, the others share its weight.
- HRV
- 40%
- Your 7-day average against your own baseline from the 60 days before. Lower than usual costs points.
- Resting HR
- 30%
- 7-day average against baseline. Five beats above normal drops this signal to 50.
- Sleep
- 20%
- Last night’s sleep against 8 hours.
- Training load
- 10%
- Recent load against your usual load. No penalty until you’re 30% above it.
Score bands
Why it’s low when you feel fine
HRV and resting heart rate often shift a day or two before you notice anything. Alcohol, a late meal, heat, travel or an oncoming cold can all lower HRV overnight. A single morning jump of 7 bpm or more in resting HR is flagged on its own, even if the rest of the score looks normal.
What to do on a low day
- Swap a hard session for an easy run or rest. The plan keeps the week’s balance.
- Keep easy runs truly easy: talk pace, heart rate in zone 2.
- Look at the trend. One low score matters less than three in a row.
- Ask the coach to rearrange the week. It sees the same score you do.
Before the score appears
HRV and resting HR need at least 14 days of baseline and three readings in the last week. Until then, the readiness card tells you which signal is still missing. Wearing your Apple Watch to bed gets you there fastest.