How does Oura define my normal range for recovery, sleep and activity data?
The Oura app evaluates your sleep quality, recovery status and activity levels, and gives you insights on how you’re doing. For sleep and activity insights, your data is evaluated against general recommendations (apart from ideal bedtime which is personal). For readiness insights, your own personal averages are taken into account.
When you start using Oura, it takes up to 2 weeks for the app to learn your own average values for recovery data such as resting heart rate and sleep balance. Once the average ranges are established, your daily readings are evaluated against them.
If the app spots changes that have an effect on your average values, it’ll modify your range accordingly. This can happen for example if you get fitter and your average resting heart rate lowers.
What happens if I’m sick during the first weeks of use?
If you’re sick or unable to follow your regular daily rhythms during the first weeks of your Oura journey, it’ll show in your average ranges for a while. After you're back to your normal routines, it’ll take a couple of weeks for the range to normalize.
Here’s how your readiness, sleep and activity data are scored in the app.
Previous night: Your sleep score for last night, compared with both your own average score and Oura’s recommendations, where 85 is the cut-off score for excellent sleep quality that boosts your readiness.
Sleep balance: Your total sleep time for the past 2 weeks, compared with both your average total sleep time and the recommended total sleep time. You’re asked to pay attention to your sleep balance if you’re at risk of getting sleep debt.
Previous day activity: A combination of your activities and sedentary time yesterday, compared with your averages and recommended daily amounts. Your readiness score goes down if you were very inactive yesterday. The same happens if you were unusually active or had an intense exercise - though both can boost your performance later.
Activity balance: Your activity levels for the past 2 weeks, compared with your average activity levels. Optimal activity balance means that you’ve managed to maintain a good balance with your low, medium and high intensity activities. Your activity balance can drop temporarily during a peak training phase, but it should bounce back to normal during the following tapering phase.
Body temperature: The change in your body temperature for last night compared to your average nighttime body temperature. The app asks you to pay attention if your body temperature is elevated.
Resting heart rate: Your resting heart rate for last night, compared with both your own average range and the recommended maximum which is approximately 90 bpm. The app asks you to pay attention if your resting heart rate is elevated.
Recovery index: The amount of time you slept after your resting heart rate lowered. It’s compared with both your own average and the recommendation given by Oura, which is at least 5 hours. When the recovery index contributor is at an optimal or good level, you’ve gotten enough time to recharge.
Total sleep: Your total sleep time for last night, compared with the recommended total sleep time for a person of your age. For healthy adults, the recommendation is 7-9 hours, though the amount decreases with age.
Efficiency: The percentage of time you spend asleep after going to bed, compared with the generally accepted cut-off score 85%. Scores below 80% imply that wake-ups and/or restless sleep may have disturbed your sleep quality.
Restfulness: The amount of wake-ups, excessive movement, and getting up from bed during the night. Everyone moves and sometimes also wakes up during sleep, but too much tossing and turning can have an effect on your sleep quality. If you’re often asked to pay attention to restfulness, check out these tips to sleep more soundly.
REM sleep: The amount of REM sleep you got last night, compared with the average amount for a person of your age. On average, the optimal amount for adults starts from 90 minutes, but slightly decreases with age. Getting more REM sleep often requires you to sleep longer.
Deep sleep: The amount of deep sleep you got last night, compared with the average amount for a person of your age. The amount of deep sleep decreases with age: for young adults the optimal amount is on average 1,5 hours, for 60-year-olds it’s on average 45 minutes.
Latency: The amount of time it took you to fall asleep, compared with recommended sleep latency that is around 10-20 minutes. If you fall asleep immediately after you’ve gone to bed, you may be overtired.
Timing: The time when you were asleep, compared with nature’s 24-hour (circadian) cycle. When the midpoint of your sleep falls between midnight and 3am (the darkest period of the night), your sleep timing is optimally aligned with the cycle.
In addition to sleep contributors, you can also see a recommended bedtime in the app. It’s a personal recommendation, based on your sleep schedule and quality.
Stay active: Your inactive time during the last 24 hours (excluding rest periods and sleep), compared with the recommended amount. You’re asked to pay attention to your sedentary time if it exceeds 10 hours per day.
Move every hour: The amount of missed inactivity alerts the app has given you during the last 24 hours. Stretching your legs for at least 2 minutes every hour boosts your health and helps you stay energized, so you’re asked to pay attention if you haven’t reacted to 3 or more inactivity alerts.
Meet daily goals: The amount of times you’ve reached your activity goal during a 7-day rolling window. It’s recommended that you would try to reach the goal at least 5 times per week.
Training frequency: Your high and medium intensity activities during a 7-day rolling window, measured in active calories. It’s recommended that you would have high or medium intensity exercises at least 3 times a week. For Oura, an exercise means for example 10 minutes of high intensity movement or 45 minutes of activity that’s equivalent to brisk walking.
Training volume: All your activities during a 7-day rolling window, measured in active calories, and compared with recommendations for a person of your age and gender. For a healthy adult, the recommended training volume is equivalent to approximately 2 hours of jogging or 4,5 hours of brisk walking per week (normally, the weekly volume is accumulated from many types of activities).
Recovery time: The amount of rest days you’ve had during a week, and the timing of the last rest day. It’s recommended that you’d have at least 1-2 rest days in a week in roughly 5 day intervals. An example of a rest day is when you don’t have more than 10 minutes of high and 60 minutes of medium intensity activity (the time depends on your age and gender).
Your daily activity goal is calculated on the basis of your age, gender, and current readiness status.