Free · Uses the watch you already own
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.
Works with Apple Watch, Garmin, Polar, Oura, Samsung Galaxy Watch, and any wearable that writes to Apple Health or Google Health Connect.
The Score
Your Daily Fitness Score: Four Science-Backed Pillars
One number, four dimensions. Your daily score (0-100) combines research-backed health metrics into a single number you can act on every morning. See how each score is calculated →
Cardio
Tracks training impulse (TRIMP) from every workout — runs, rides, gym sessions — using Banister's heart rate reserve formula to quantify your training load.
40% weightSleep
Analyses sleep stages — light, deep, and REM — along with duration and efficiency to measure how well your body recovered overnight.
30% weightRecovery
Tracks heart rate variability (HRV) and resting heart rate against your personal baselines, so your readiness reflects your unique physiology.
20% weightBody Composition
Monitors weight stability and BMI trends over time. Sudden changes are flagged and factored into your readiness score.
10% weightFeatures
Everything your watch already knows, finally put to work.
ScoreVitals runs passively in the background. No manual input, no daily check-ins — just the intelligence your devices were never built to give you.
Daily Score
A single 0–100 number calculated overnight from four pillars — cardio load, sleep, recovery, and body composition. One glance in the morning tells you where you stand. How it's calculated →
Readiness to Train
Five clear tiers from “Ready to Push” to “Rest & Recover”, each with a target heart rate zone and a maximum session duration. The call is made for you. See the tiers →
Injury Prevention
The Training Pulse gauge tracks your acute-to-chronic workload ratio and flags your dashboard before a training spike turns into an injury. Stay inside the safe 0.8–1.3 band without guessing.
Session Scores
Every workout is automatically scored on intensity and quality using TRIMP, so you can see which sessions actually moved the needle and which were junk miles. Covers 24 activity categories across 50+ Apple Health and Health Connect workout types.
Sleep Analyses
Full stage breakdown — light, deep, and REM — plus duration, efficiency, and consistency. The 30% of your daily score you can't train your way around.
Recovery Trends
HRV and resting heart rate measured against your own 7-day baseline, not a generic population average. Your normal, not someone else's.
Health Feed
One chronological timeline of every workout, sleep session, and vital your watch captures — the data was always there, now it's all in one place.
How It Works
How ScoreVitals Works in Three Steps
Zero effort. ScoreVitals plugs into the health data your phone already collects.
Connect your health data
Link Apple HealthKit or Google Health Connect in a single tap. We read workouts, heart rate, sleep, and vitals automatically.
Live your life
Work out, sleep, and go about your day. ScoreVitals syncs passively in the background — no manual input needed.
Wake up to your score
Every morning you get a fresh readiness score and personalised training recommendation. Know exactly how to train today.
Compatible Devices
Compatible Devices — No New Hardware Required
ScoreVitals reads data from any device that writes to Apple Health or Google Health Connect. No proprietary hardware required.
Apple Watch
via Apple Health
Setup guide →Garmin
via Apple Health / Health Connect
Setup guide →Polar
via Apple Health / Health Connect
Setup guide →Oura
via Apple Health / Health Connect
Setup guide →Fitbit
via Apple Health (iOS) / Health Connect on Pixel
Setup guide →Samsung Galaxy Watch
via Health Connect
Setup guide →Apple Health
Any app or device that syncs
Setup guide →Google Health Connect
Any app or device that syncs
Setup guide →Why ScoreVitals
ScoreVitals vs Whoop vs Oura: How Do They Compare?
The free Whoop alternative and Oura alternative that uses your existing Apple Watch, Garmin, or Polar — no new hardware, no subscription.
| ScoreVitals | Whoop | Oura | |
|---|---|---|---|
| Hardware cost | $0 | Included* | $299–549 |
| Monthly cost | Free | From $16/mo | $6/mo |
| Daily readiness score | Yes | Yes | Yes |
| HRV tracking | Yes | Yes | Yes |
| Injury risk (ACWR) | Yes | No | No |
| Works with existing devices | Yes | No | No |
| Per-session workout scoring | Yes | Yes | No |
*Whoop hardware is included only with a mandatory subscription commitment. There is no option to use Whoop without an active subscription.
Science-Backed
Built on real research, not arbitrary points
Every algorithm in ScoreVitals is derived from peer-reviewed exercise science and sports medicine. Explore the full methodology →
Banister's TRIMP [ref]
Training impulse calculated from heart rate reserve and gender-specific coefficients, quantifying internal training load for every session.
EWMA ACWR [ref]
Exponentially weighted acute-to-chronic workload ratio comparing 7-day vs 28-day loads to keep you in the optimal (0.8–1.3) training zone.
Karvonen HR Zones [ref]
Five personal training zones calculated from heart rate reserve using the Karvonen method, with maximum heart rate estimated via the Tanaka formula (208 − 0.7 × age).
Testimonials
What Athletes Say About ScoreVitals
From marathon runners to daily walkers — real people using ScoreVitals to train smarter and recover better.
The readiness score has completely changed how I plan my training weeks. My ACWR has stayed in the sweet spot since I started, and I genuinely believe it helped me avoid the overtraining injury I got last season. The fact that it pulls everything from Apple Health automatically is what makes it stick.
The Karvonen-based heart rate zones, sleep scoring methodology, and HRV recovery analysis are all grounded in peer-reviewed literature. I have recommended ScoreVitals to several patients.
I am not a data person at all, but ScoreVitals makes it so simple. One number every morning that tells me how I am doing. My sleep score went from the mid-60s to consistently above 80 after two months. The dark design is gorgeous too.
The heart rate recovery tracking after workouts tells me exactly how my cardiovascular fitness is trending. Watching my HRR improve week over week is genuinely motivating — my 60-second drop has gone from 14 BPM to 22 BPM in three months.
The training load gauge is my favorite feature. ScoreVitals shows my acute-to-chronic workload ratio with clear zones. When I crept into the caution zone, I dialed back and avoided what would have been another tweaked shoulder.
The scores are based on actual research — they cite the specific studies behind their TRIMP calculations, sleep quality methodology, and heart rate zone formulas. I finally trust a fitness number.
Getting back into exercise after having my daughter has been hard, and I needed something that would meet me where I am. Even when my scores are lower, the app uses encouraging language instead of telling me I am failing.
I train across swimming, cycling, and running, and ScoreVitals handles all of them. Each workout gets its own session score with TRIMP, efficiency percentage, and detailed heart rate zone breakdowns.
The readiness gauge on the home screen is satisfying to look at every morning, and the health feed shows all my workouts, sleep sessions, and vitals in one timeline — way cleaner than bouncing between three different apps.
I do not do intense workouts — I walk every day and try to sleep well. The 7-night sleep averages have helped me identify that I sleep much better on days I walk in the morning. Simple, clean, and actually useful.
From the Blog
Training science, recovery strategies, and the data behind your daily score.
What Is a Good Readiness Score? Scores Explained
A readiness score of 70-100 means your body is recovered and ready to train hard. Learn what daily fitness scores measure and how to use yours effectively.
ProductFree Whoop Alternative: Readiness Scores, No Sub
Get daily readiness scores, HRV tracking, and injury prevention using your existing Apple Watch or Garmin — no Whoop subscription or extra hardware needed.
TrainingWhat 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.
Ready to know your score?
Download ScoreVitals and get your first daily readiness score tomorrow morning.
Backed by peer-reviewed science. Free forever. Your data stays private.