什麼是準備度分數？恢復指標如何運作

A readiness 分數 is a single daily number, typically shown on a 0 to 100 scale, that estimates how recovered your body is and how much physical strain it can handle that day. It is calculated from resting physiological markers collected overnight, most commonly heart rate variability (HRV), resting heart rate, sleep duration and quality, and sometimes skin temperature or recent training load. Oura, Whoop, Garmin, and Fitbit each publish their own version under a different name (Readiness, Recovery, Body Battery), but they all measure the same underlying idea, whether your nervous system is rested or still under load.

Oura scores readiness from 0 to 100 and groups results into three bands, 85 and above is optimal, 70 to 84 is good, and below 70 means pay attention, since poor sleep, alcohol, illness, or heavy training is likely dragging recovery down. Most healthy, moderately active adults land in the 70s and 80s on a normal day. The number matters far less in isolation than the trend against your own baseline, since a naturally lower-HRV person can sit at 65 in perfect health while someone else’s 65 marks a real dip.

Whoop’s recovery 分數 also runs 0 to 100 percent and is color-coded into three zones, green (67 to 100 percent) means your body is primed for strain, yellow (34 to 66 percent) means moderate readiness, and red (0 to 33 percent) signals your body needs rest. It is built primarily from HRV and resting heart rate measured during your last sleep, compared against your own rolling baseline rather than a fixed population norm. A red recovery day is not a medical warning, it is Whoop’s way of saying yesterday’s training, sleep, or lifestyle load has not been fully absorbed yet.

Readiness scores react to physiological load your conscious mind does not register, so a low 分數 alongside feeling fine is common and not a sign of an error. Alcohol, a late heavy meal, travel and time zone shifts, the start of an illness, heat or humidity during a workout, and accumulated training load from the past few days can all suppress HRV and elevate resting heart rate overnight before any obvious symptoms show up. If a single low day is not followed by a downward trend over the next two to three days, it is usually safe to treat the score as noise rather than a signal to change your plans.

No, readiness and recovery scores are not directly comparable between people or between brands, because each company weights its inputs and calibrates its baseline differently, and HRV itself varies enormously by individual, resting anywhere from about 20 to 100 or more milliseconds of RMSSD depending on age, genetics, and fitness. An Oura 分數 of 75 and a Whoop score of 75 are not measuring recovery the same way, and your own 75 today only means something relative to your personal 30 to 60 day baseline, not to anyone else’s number.