How we use medical research to calculate your personalised scores.
See end of page for medical citations.
Your Sleep Score is calculated based on several key factors:
• Sleep Efficiency - Time spent actually sleeping vs. time in bed
• Sleep Stages - Duration of restorative sleep cycles (Deep +REM)
• Pre-Sleep Heart Rate - Heart rate patterns prior to sleep, such as RHR and HRV
• Sleep Consistency - Regular sleep and wake times
To get a higher sleep score aim for:
• > 2 hours of REM sleep, > 1.5 hours of Deep sleep
• Total sleep duration > target sleep duration (7.5 hours by default)
• Average sleep heart rate < resting heart rate
• > 95% sleep effeciency (time awake vs time asleep)
• A consistent bed time, ideally within a one hour range each night
• An initial deep sleep stage within the first hour of sleep
Your Recovery Score combines multiple health metrics to assess how well your body has recovered:
• Activity Balance - Recent high intensity workouts will negatively effect recovery
• Sleep Quality - A higher sleep score will assist recovery
• Heart Rate Variability - Higher than average HRV indicates better recovery
• Resting Heart Rate - Lower RHR typically indicates better recovery
Your Workout Intensity Score measures how hard you worked during your exercise sessions:
• Workout Duration - Longer workouts contribute more to intensity score
• Average Heart Rate - Higher heart rates during exercise indicate greater intensity
• Max Heart Rate - A higher then average max HR indicates a more intense workout
• Intensity vs Recovery - The green arch indicates your recommended intensity range, based on your current recovery levels
Your Stress Score combines multiple physiological markers weighted by importance:
• Heart Rate Variability - Primary indicator - higher HRV typically means lower stress
• Heart Rate Elevation - Current HR vs. your personal resting rate
• HRV Trend Analysis - How your HRV compares to your 7-day baseline
• Respiratory Rate - Breathing patterns when available
• 0-100 Rating - 0 means lower stress, 100 is the highest
* A high stress score is not inherently a bad thing, this will occur during workouts and periods of elevated heart rate and means you're body is naturally reacting to increased effort.
The following citations were used when determining score algorthims.
Sleep:
• Patel, A.K., Reddy, V., Shumway, K.R. and Araujo, J.F. (2024). Physiology, Sleep Stages. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526132/.
• Vively.co.uk. (2025). Resting heart rate before bed: the ultimate sleep metric • #1 Continuous Glucose Monitoring App Australia | Vively. [online] Available at: https://www.vively.co.uk/post/resting-heart-rate-before-bed-the-ultimate-sleep-metric.
• Chaput, J.-P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T.J., Janssen, I., Poitras, V.J., Kho, M.E., Ross-White, A., Zankar, S. and Carrier, J. (2020). Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism, [online] 45(10 (Suppl. 2)), pp.S232–S247. doi:https://doi.org/10.1139/apnm-2020-0032.
Recovery:
• Walker, O 2024, Heart Rate Variability (HRV), Science for Sport, https://www.scienceforsport.com/heart-rate-variability-hrv/.
• Texashealth.org. (2019). How Much Deep, Light and REM Sleep Do You Need? https://www.texashealth.org/areyouawellbeing/Health-and-Well-Being/How-Much-Deep-Light-and-REM-Sleep-Do-You-Need.
• Reimers, A.K., Knapp, G. and Reimers, C.-D. (2018). Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies. Journal of Clinical Medicine, [online] 7(12), pp.503–503. doi:https://doi.org/10.3390/jcm7120503.
Intensity:
• Clinic, C. (2025). What To Know About Exercise and Heart Rate Zones. [online] Cleveland Clinic. Available at: https://health.clevelandclinic.org/exercise-heart-rate-zones-explained.
• Mayo Clinic. (2025). Can you sing while you work out? [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887.
Stress:
• Kim, H.-G., Cheon, E.-J., Bai, D.-S., Lee, Y.H. and Koo, B.-H. (2018). Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature. Psychiatry Investigation, [online] 15(3), pp.235–245. doi:https://doi.org/10.30773/pi.2017.08.17.
• Catholic Medical Center. (2024). What does heart rate variability tell us about stress? [online] Available at: https://catholicmc.com/blog/entry/what-does-heart-rate-variability-tell-us-about-stress.
• Schubert, C., Lambertz, M., R.A. Nelesen, Bardwell, W., Choi, J.-B. and Dimsdale, J.E. (2008). Effects of stress on heart rate complexity—A comparison between short-term and chronic stress. Biological Psychology, [online] 80(3), pp.325–332. doi:https://doi.org/10.1016/j.biopsycho.2008.11.005.