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Know exactly how hard to train today.

ScoreVitals reads the health data your watch already collects and turns it into one morning number — and a clear training call. No logging, no new hardware, no subscription.

Built on peer-reviewed sports science — TRIMP, ACWR, and the Karvonen heart rate zone method.

Download on the App Store Get it on Google Play

Free. Works with the Apple Watch, Garmin, Polar, Oura or Samsung Galaxy Watch you already own — anything that writes to Apple Health or Health Connect.

What the number tells you to do

Readiness to Train is scored 0–100 from three overnight signals — recovery 50%, sleep 30% and training load 20% — and lands in one of five levels. Each comes with a heart rate zone ceiling and a maximum session length.

Level Score Train up to Session What the app says
Ready to Push 85–100 Zone 5 up to 90 min You're recovered and primed. Today's the day for intervals, tempo, or your hardest session of the week. Don't waste it on something easy.
Good to Train 70–84 Zone 4 up to 75 min Green light for your normal session. Steady cardio, a planned strength block, or a moderate workout — your body can handle it.
Train Light 50–69 Zone 3 up to 60 min Hold back today. Keep heart-rate moderate, focus on form, and skip the high-intensity work. A solid easy day now buys you a strong session tomorrow.
Easy Day 33–49 Zone 2 up to 45 min Your body is asking for a soft day. Walk, cycle easy, mobility, or yoga — anything that moves blood without adding stress.
Rest & Recover 0–32 Zone 1 up to 30 min Take the day off, or do recovery work only. Sleep, eat well, hydrate. Pushing through this score is how injuries happen.

If your training load ratio climbs past 150%, a graduated penalty lowers readiness (up to 60% by a ratio of 200%) and the call is held at Zone 3 or below.

How readiness is scored

Where the Daily Score comes from

Separate from readiness, your Daily Score (0–100) is a weighted picture of the whole day. It's computed overnight in your local time zone, and again whenever a new workout lands.

Cardio

40%

Training impulse (TRIMP) from every workout makes up 60% of the pillar; minutes in heart rate zones 3–5 make up the other 40%.

  • TRIMP 60%
  • Zones 3–5 time 40%

Sleep

30%

Duration against National Sleep Foundation targets for your age (50%), efficiency (35%) and how consistent your bedtime is (15%).

  • Duration 50%
  • Efficiency 35%
  • Bedtime consistency 15%

Recovery

20%

Heart rate variability (60%) and resting heart rate (40%), each measured against your own 7-day median — your normal, not a population average.

  • HRV 60%
  • Resting heart rate 40%

Body composition

10%

Weight stability (40%), composition quality — body fat against age and sex norms (40%) — and metabolic checks (20%). BMI is only a fallback.

  • Weight stability 40%
  • Composition quality 40%
  • Metabolic checks 20%

Every formula, with the research behind it

Everything your watch already knows, finally put to work.

ScoreVitals runs in the background — no logging, no check-ins. Here is what it makes from your data, laid out the way the app is. New accounts can start with just Readiness: the rest opens a stage at a time as you use the app, and everything is open within three weeks.

Readiness

  • A score before you wake

    Readiness is computed at about 4:50 AM local time, so it's waiting when you open the app.

  • Morning Brief at 5 AM

    When enabled, a silent notification carries the day's headline and call. Nothing buzzes.

  • Live heart rate from a Bluetooth sensor

    Pair a Bluetooth heart rate strap, or a watch that broadcasts heart rate, and see your zone live: PUSH, HOLD or EASE. Tap a zone to train inside it.

Health

  • A score for every workout

    TRIMP (60%), zone efficiency (30%) and heart rate recovery (10%) become one session score. 24 activity categories cover 60+ Apple Health and Health Connect workout types.

  • Minutes, not overnight

    Scored within minutes on iPhone. On Android, within about 30 minutes once you allow Health Connect background access, or when you next open the app. A Post-Workout notification follows when enabled.

  • Route maps and GPX export

    Outdoor workouts draw their route coloured by heart rate zone; open it full-screen or export a GPX file.

  • Heart rate recovery, measured properly

    Peak heart rate is the mean of your top five samples, then the 1- and 2-minute drops are tiered: under 12, 12–20, over 20 bpm.

  • Core temperature from a Bluetooth sensor

    Pair a Bluetooth core temperature sensor in Settings. It syncs the minutes it stored while you trained, even if your phone was at home. No need to record the workout in the app.

  • See how hot every session ran

    On workouts from any watch, core temp sits beside heart rate on one chart, with peak, average, how far it rose and skin temperature.

  • A daily core temp summary

    Your health feed shows the day's average, peak and time worn, training against the rest of the day.

  • One timeline

    Sleep, workouts, vitals and weight in one chronological feed, with a detail screen for each.

Insights

  • Training Pulse

    Your 7-day load against your 28-day average, on a gauge with four bands: Under-Loaded below 80%, Sweet Spot 80–130%, Caution 130–150%, High Risk above 150%.

  • An alert only when it matters

    When enabled, you're notified the day you cross into a worse band — never repeated while you stay there.

  • Trends with your baseline drawn in

    Readiness, HRV, resting heart rate, TRIMP, workout score, sleep and body composition, each over time.

  • Threshold heart rate

    Estimated from your last six weeks of hard efforts of 30 minutes or more. Up means fitter.

  • 15-Day Comparison

    Your Daily Score and its four components, this fortnight against the last.

  • Core temp across your workouts

    A 30-day trend of core temperature. The first 15 minutes after you put the sensor on show as settling, and low-confidence readings are greyed out and left out of averages.

Compete

  • Challenges with friends

    Distance, workout count or workout calories over a window you set, with a live leaderboard. Workouts you have already done inside its dates count too.

  • Invite with a link

    Share scorevitals.com/c/CODE. It opens the app, or a page with the code ready if they haven't installed yet.

  • Official challenges

    Join challenges curated by ScoreVitals from the Compete tab.

  • Nudges, not nagging

    When enabled: someone joined, it started, it ended, an 8 AM digest and a 5 PM nudge if you haven't moved.

  • Share a workout

    Turn a workout into a story-sized card in a Dark or a brighter Social style, and send it from your phone's share sheet.

Profile

  • Cardio Fitness

    A weekly VO2max estimate (Nes 2011, with an ACSM running path) shown as a band — poor to superior — against people of your sex and age decade. A band, not a decimal, because a watch estimate carries real uncertainty.

  • Delete everything from inside the app

    Account deletion wipes your profile, sign-in and all synced health data.

Your first two weeks with ScoreVitals

Connect once, wear your watch, and the picture fills in on a fixed schedule.

  1. Day 1

    Connect

    Install, sign in and grant Apple Health or Health Connect access to workouts, heart rate, sleep, HRV and body metrics. The first sync pulls your last 14 days, so day one isn't empty; you can backfill up to 90.

  2. Day 1

    Your first workout is scored

    Finish a workout with heart rate recorded. Within minutes on iPhone, and on Android within about 30 once background access is allowed (or when you next open the app), it's on your feed with a session score, TRIMP and zone breakdown — and a Post-Workout notification when enabled.

  3. Day 2

    Wake up to your readiness

    At about 4:50 AM local time the server scores last night's sleep, HRV and resting heart rate. The orb is there when you open the app, and the Morning Brief says it in one line at 5 AM when enabled. It sharpens as your baselines fill in.

  4. Day 7

    Your baselines are yours

    Recovery compares each morning's HRV and resting heart rate with your own 7-day median — yesterday back, never today. A week in, that reference is fully your own. Watch the trend, not the daily number: two low days in a row is a far stronger signal than one.

  5. Day 14

    Training Pulse switches on

    Until you have 14 days of data your training load ratio is held at a neutral 100%, so a short history never counts against you. From day 14 the gauge shows your real 7-day against 28-day load — and, when enabled, an alert the day you cross into a worse band.

  6. Day 15

    Compare two fortnights

    The 15-Day Comparison card sets the last 15 days against the 15 before — Daily Score, activity, sleep, recovery and body composition, with the change for each.

  7. Any day

    Bring a friend

    Create a challenge — distance, workouts or workout calories — and share the link. They land on the leaderboard the moment they join.

Download on the App Store Get it on Google Play

Works with the watch you already own

ScoreVitals reads Apple Health on iPhone and Health Connect on Android, and offers to install Health Connect if your phone does not have it. If your device writes there, it works.

Device compatibility: iPhone (Apple Health) and Android (Health Connect) support, with setup guides
Device iPhone (Apple Health) Android (Health Connect) Guide
Apple Watch Yes — Set up Apple Watch
Garmin Yes, via Garmin Connect Yes, via Garmin Connect Set up Garmin
Polar Yes, via Polar Flow Yes, via Polar Flow Set up Polar
Oura Ring Yes, via the Oura app1 Yes, via the Oura app1 Set up Oura
Samsung Galaxy Watch — Yes, via Samsung Health Set up Galaxy Watch
Fitbit Workaround2 Pixel phones only2 Set up Fitbit
Bluetooth chest strap (e.g. Polar H10) Yes, via a workout app; or pair directly for live heart rate Same Set up a chest strap
Smart scale (Withings, Renpho, Eufy, Garmin) Yes Yes Set up a scale
Phone only, no wearable Activity only3 Activity only3 iPhone-only guideAndroid-only guide

Using a Whoop? It shares workouts, sleep and resting heart rate with Apple Health, but not HRV.4

  1. Oura does not write HRV or its own readiness score to Apple Health; sleep, resting heart rate and workouts come through.
  2. Google disabled Fitbit's Health Connect sync on non-Pixel Android phones in late 2024. On iPhone, Fitbit data needs a third-party bridge — see the guide.
  3. Scores are built on heart rate and sleep data, not steps. A phone alone can't measure heart rate, HRV or sleep stages, so phone-only data won't produce a meaningful score. A Bluetooth heart rate strap recorded through a workout app adds heart rate for your workouts.
  4. Per Whoop's own help page, it writes workouts, sleep, resting heart rate and heart rate during activities to Apple Health and does not export HRV, so ScoreVitals has no Whoop HRV to read.

All setup guides

ScoreVitals, Whoop and Oura, side by side

Whoop and Oura sell excellent sensors and charge for the analysis. ScoreVitals does the analysis on the sensor you already wear.

Feature and pricing comparison: ScoreVitals, Whoop and Oura
ScoreVitals Whoop Oura
Hardware to buy $0 Included with membership From $349
Subscription (from …) Free From $199/yr From $5.99/mo
Daily readiness score Yes Yes Yes
HRV and resting heart rate trends Yes Yes Yes
Acute:chronic workload ratio with injury-risk bands Yes No — Strain instead No — Activity Balance instead
Works with the watch you own Yes No No
Own sensor, worn 24/7 No Yes Yes

Prices are US list prices checked on September 3, 2026. Whoop and Oura model training load their own way (Strain, Activity Balance).

Why ScoreVitals is a free Whoop alternative

The research each number rests on

Every score is derived from published sports science. The full methodology, with formulas, is on the Scores page.

  1. Banister (1991) — training impulse (TRIMP) from heart rate reserve, sex-specific coefficients. Used for training load and session scores. Read the study

  2. Gabbett (2016) — the acute:chronic workload ratio and the 0.8–1.3 sweet spot. Used for Training Pulse and the load alert. Read the study

  3. Karvonen (1957) — heart rate zones from heart rate reserve. Used for your five zones and live coaching. Read the study

  4. Tanaka, Monahan & Seals (2001) — maximum heart rate as 208 − 0.7 × age. Used when you haven't set a measured max. Read the study

  5. Shaffer & Ginsberg (2017) — an overview of heart rate variability metrics and norms. Used for the recovery score. Read the study

  6. National Sleep Foundation (Hirshkowitz et al., 2015) — age-adjusted sleep duration targets. Used for the sleep pillar. Read the study

  7. Nes et al. (2011) and ACSM — non-exercise and running-speed VO2max estimation. Used for the Cardio Fitness band. Read the study

Full methodology

From the blog

Training science, recovery and the data behind your score.

Science

What Is a Good Readiness Score? Scores Explained

A readiness score of 70 or more means you are recovered and ready to train, and 85 or more is a day to push hard. Learn what your daily score measures and how to use it.

3 min read
Product

Free Whoop Alternative: Readiness Scores, No Sub

Get daily readiness scores, HRV tracking, and training-load (ACWR) monitoring using your existing Apple Watch or Garmin — no Whoop subscription or extra hardware needed.

3 min read
Training

What Is TRIMP? The Training Metric Your Watch Already Tracks

TRIMP measures your internal training load using heart rate data. Learn how Training Impulse works, why it matters more than calories, and how your smartwatch already collects everything it needs.

3 min read

All articles

Wake up to your first score tomorrow.

Install today, connect Apple Health or Health Connect, and sleep with your watch on. Your readiness is computed before you're up.

Download on the App Store Get it on Google Play

Free on iOS 16.6+ and Android 8.0+. No subscription. We never sell your health data.