Buzz
This article is part of Find Your Fit Tech, Mytour's comprehensive guide to fitness wearables. I explore challenging questions about whether these devices truly enhance health, how to select the right one, and how to maximize the insights they provide.
For over three years, I’ve been using an Oura ring. As a dedicated recreational athlete, I train not only for enjoyment and health but also to improve and compete in my chosen sport. While I find the data from my ring valuable, I use it in a way that contradicts its intended purpose.
I’ve previously shared my initial experiences with the Oura ring and have also tested the Whoop strap, which offers similar metrics. Other devices like Garmin’s “body battery” and Fitbit’s “readiness” score serve comparable functions: assessing how well your body handles training and life stresses. These gadgets are popular among pro athletes and celebrities, with Oura favored by biohackers, Whoop by athletes, and Garmin by runners. (I chose the Oura because I find a ring less cumbersome than a wristband.)
Fitness wearable marketing heavily emphasizes their ability to advise when to skip a workout or take it easy. I understand the appeal—it’s a simple way to link intense training with effective recovery. With accurate data, the theory suggests you can make informed decisions about training intensity and recovery strategies.
If you’ve never considered recovery or training stress, this approach might seem logical. However, it’s somewhat contrary to how you should actually approach these factors.
Don’t let a score dictate whether you skip a workout
In simple terms: Never skip a workout or reduce effort solely based on your device’s recovery score. (If you’re feeling ill or injured, skipping might be necessary—but you won’t need a score to tell you that.)
Why ignore the app’s advice? It’s about balancing short-term and long-term planning—and if you have ambitious fitness goals, you should focus on long-term strategies. A gym session isn’t just an isolated event; it’s part of a training cycle spanning weeks or months, each with a specific purpose. Whether you’re building foundational fitness or preparing for a competition, every block matters. Team athletes also structure their training around pre-season, in-season, and off-season phases.
If you managed a team, you wouldn’t let your star player skip a game because their watch claimed they were only 50% recovered. As an individual fitness enthusiast, you’re both the player and the coach, and it’s crucial to take your goals seriously. While it’s reasonable to take a break in extreme situations—like illness, travel, or severe period cramps—there’s no justification for skipping or half-hearted workouts just because an app suggests it.
Whoop conducted a study on this, and while it might seem smug to say “I told you so,” the results align with my perspective. The study highlights overall improvements but hides a key finding in a table: Runners who adjusted their training based on recovery scores saw similar progress as those following a fixed plan. The adaptive group trained less frequently, which Whoop frames as achieving more with less effort. However, I question whether reduced training over time would sustain long-term progress, especially since the study only lasted eight weeks.
In my view, skipping or modifying today’s workout should only happen for unexpected, short-term issues. Relying on a readiness score to skip sessions is a pattern of short-term choices with long-term impacts. If you regularly have low scores—which is likely if you’re pushing yourself—you’ll miss substantial training and derail your planned progress.
The solution lies in long-term planning. Either your program is too demanding for your current level, or it’s designed to push you through fatigue, and you’re avoiding the challenge. In both cases, skipping a single workout won’t fix the underlying issue—whether it’s your program, recovery, or mindset.
Training stress is an inherent part of progress
Let’s revisit the earlier idea: Having low “recovery” or “readiness” scores can actually be beneficial. If you’re focused on short-term results, this might sound counterintuitive. After all, wouldn’t you prefer to feel your best every single day?
Here’s the reality: Exercise is a form of stress on your body, and that stress is what drives improvement. Without it, progress would be impossible. Fatigue is a natural response to this stress. For example, if you’re a runner, feeling exhausted after a long Saturday run is normal, regardless of your recovery efforts. By Sunday, you’ll likely need a lighter day. This doesn’t mean the run was harmful or that you made a mistake—it simply means your body is adapting and growing stronger.
This is where thoughtful training plans differ from decisions based solely on recovery scores. Your device might suggest taking it easy on Sunday after a long run, but should you? It depends on your experience and goals. Beginner programs often include a rest day on Sunday, while intermediate plans might feature an easy recovery run to build mileage without overexertion. For ultramarathoners, Sunday might involve even more miles to simulate running on tired legs. In such cases, fatigue isn’t a drawback—it’s a strategic part of training.
Your recovery gadget doesn’t understand your training program. It only detects fatigue through your metrics. Deciding how to respond depends on your training objectives. Just like , fitness wearables aren’t advanced enough to replace a coach.
Evaluate your recovery scores in the context of your current training phase
If you only train when you’re at 100%, you’ll skip many sessions. Recovery gadgets’ algorithms somewhat account for this, giving you an “optimal” or “green” score on your best days and a “good” or “yellow” score when you’re still capable of performing well. However, fatigue or the expectation of a tough workout shouldn’t keep you from training. Instead, compare your recovery scores to what’s typical for your current training phase.
For instance, if you’re in a demanding training week but consistently see optimal recovery scores, your program might be too easy. Conversely, if you’re tapering for a competition but your recovery scores remain poor, it’s worth reviewing your plan to ensure you’re reducing volume enough to recover properly.
The recovery data worth paying attention to
So far, I’ve focused on what to disregard. Now, let’s discuss the data from my Oura that I actually find useful.
I ignore the readiness and sleep scores and focus on the raw data. These scores are based on algorithms that weigh various factors—some relevant to me, others not. For example, I find a slow bike ride on rest days more beneficial than staying sedentary, even though Oura disapproves and lowers my score for not conforming to its idea of rest.
Heart rate
I consider heart rate variability (HRV) the most valuable metric. While I once focused more on resting heart rate (RHR), tracking these numbers in a spreadsheet and comparing them to my gym performance and overall well-being has convinced me that HRV is a better indicator of recovery.
Resting heart rate still helps identify significant issues, like insufficient sleep or incomplete recovery from illness. (Some users claim Oura predicts when they’re about to get sick, but not me—I often see great recovery scores during the early days of a cold, even when I feel terrible.)
A consistently high HRV suggests I’m recovering well enough to handle my training. A medium HRV usually indicates a challenging training phase, requiring extra attention to sleep, physical care, and mental health. If I have more than a couple of days per month with low HRV and high RHR, it’s a sign I’m either overtraining or neglecting sleep and healthy habits.
Time in bed (excluding sleep stages)
I don’t rely on my ring’s sleep stage data at all. In my initial Oura review, I noted it underestimated my REM sleep. While Oura has updated its algorithm, improving accuracy for me, I remain skeptical about the precision of consumer wearables in tracking sleep stages.
However, I do value the total time in bed metric. While I don’t adjust training based on sleep duration, noticing a few consecutive nights of insufficient sleep prompts me to prioritize earlier bedtimes. Although I could base this decision on how tired I feel, having a concrete number motivates me to head to bed even when I’d rather stay up.
How to effectively use your recovery data
The key to tracking data is understanding how you’ll use it. I don’t believe recovery data should dictate daily training decisions. So, how do I apply it?
As a reality check for sleep duration
Sleep is one of the most powerful tools for boosting energy, whether in the gym or daily life. Wanting more sleep isn’t the same as actually getting it, so tracking progress is essential. The “time in bed” metric is particularly helpful for this purpose.
To fine-tune training intensity
Occasionally, I make training adjustments on a weekly, rather than daily, basis. This doesn’t apply when I’m following a strict program from my coach (though I’ll consult him if issues arise). However, during periods of flexibility, I decide how intensely to train.
If my training feels challenging but manageable, and my recovery metrics are strong, it’s a sign I can safely increase intensity if desired.
To prioritize recovery efforts
A decline in my recovery metrics signals the need to focus more on activities outside the gym. (While reducing training intensity might be an option, it’s rarely required.)
My first step is prioritizing sleep. If early morning workouts are cutting into rest, I’ll shift them to later in the day. I’ll also aim for earlier bedtimes—though challenging—and may use melatonin or reassess my sleep hygiene practices.
Beyond sleep, I’ll address other recovery aspects. Increasing food intake and adding low-intensity cardio often help my body manage training stress. (Cardio, in particular, feels like a shortcut to boosting work capacity.) While these changes don’t always improve recovery metrics, they enhance how I feel and perform.
By using recovery data this way, I maintain control over my training and stay attuned to my body’s responses. The sensor on my finger isn’t my coach, boss, or parent—it’s simply one of many tools aiding my fitness journey.
