How the readiness score works.

Sleep, soreness and energy, each reported on a 1–5 scale every morning. Soreness runs the other way — 5 means severe — so it is inverted before it counts, and a high number subtracts rather than adds.

Each one normalises to a 0–1 range, where 1 is the best possible answer.

Sleep carries the most weight, soreness and energy split the rest. Those weights are starting priors, not validated science. They are a reasonable first guess at what matters most, and nothing more than that.

They will be calibrated against real usage after launch, and this page will be updated when they change.

The nutrition term is capped at 0 and floored at −15. Eating well is never a boost. Eating badly is a penalty.

The reason is simple: a score you can inflate by logging well is a score you can game, and a gamed readiness score is worse than no readiness score at all. If logging could raise the number, the number would eventually measure your logging habit instead of your recovery.

Two separate checks run on yesterday's food log, and they do different jobs.

The first asks whether entries exist at all. That drives the confidence flag — high or estimated — and nothing else.

The second asks whether what you logged reaches roughly half your target. That gates whether the nutrition penalty applies at all. Below that threshold the penalty is zero and confidence drops to estimated.

Without the second gate, a half-finished log would read as a large shortfall and produce a deload recommendation you never needed. Logging moves confidence, not the score.

The final number falls into one of three bands, each with one instruction.

• Under 40 — Recovery — reduce load, technique work or rest
• 40 to 70 — Moderate — train as planned, stop 2 reps short
• Over 70 — Green — push, work up to a hard top set

It reads no wearable data. No HRV, no sleep staging, no heart rate, no device integration of any kind.

It reads what you log and what you report each morning, and nothing else. That is a limitation, not a feature — a wearable would give it signal it currently doesn't have.