Oura · Your reading
My Oura Activity Score is low. Should I train more or rest?
It depends which contributor is low. If it is inactivity, move more through the day; it is not a reason to cram in a hard session. If it is Recovery Time, the score is asking for an easy day, so take it today.
What the score is made of.
Oura’s Activity Score runs from 0 to 100 and is built from six contributors. Two are about inactivity over the past 24 hours: Stay Active and Move Every Hour. Three are about the past week: Meet Daily Goals, Training Frequency and Training Volume. One is about rest: Recovery Time.
Oura’s targets: 5 to 8 hours or less of inactive time a day, a few minutes of movement each hour, your daily goal met 6 to 7 times a week, medium or high-intensity exercise 3 to 4 times a week, and 1 to 2 easy days a week. Recovery Time drops when you go too long without an easy day.
The score looks backwards. It describes how you have balanced movement and rest, not how recovered you are this morning. Your daily activity goal is set partly from your Readiness Score, so it falls when Readiness does.
What each range means for today.
| Score | Level | What to do today |
|---|---|---|
| 85–100 | Optimal | Your balance is right. Let your Readiness Score and morning signals set today’s session; there is nothing to chase here. |
| 70–84 | Good | Train as planned. Check the lowest contributor and fix that one thing, such as getting up more often during the working day. |
| 60–69 | Fair | If Recovery Time is low, make today the easy day: easy aerobic work or mobility. If an inactivity contributor is low, add walks and movement breaks, and keep the planned session as it is. |
| 0–59 | Pay Attention | No easy day recently? Take one now and move the hard session two or three days out. Too little movement? Build it up across the week rather than packing it into one hard session. |
Educational, not medical advice. With chest pain, a fever or feeling unwell, rest and see a doctor.
What the score can’t see.
The Activity Score counts movement, not how ready your body is for it. A big training week can lower it through Recovery Time while a sedentary week lowers it through inactivity. Same number, opposite answers. Always open it and see which contributor is red.
It also can’t tell a planned rest week from a lazy one, or see an injury, a hard day of travel or a race at the weekend. Oura’s Rest Mode mutes activity goals when you are ill or injured; use it rather than chasing the number. And one quiet day doesn’t need making up.
Treat the score as a weekly balance sheet and Readiness as today’s answer. px reads your Activity Score every morning alongside your sleep, HRV, resting heart rate and calendar, and sizes the day from all of it, telling you why.
Your Oura scores, explained.
Questions
What is a good Oura Activity Score?
Oura rates it from 0 to 100: 85–100 is Optimal, 70–84 Good, 60–69 Fair and 0–59 Pay Attention. Oura says scores of 100 are designed to be rare rather than regular.
Why is my Activity Score low when I train a lot?
Usually Recovery Time. It drops when you have not had enough easy days in the past week, and Oura suggests 1 to 2 a week. Long stretches of sitting outside training can also lower Stay Active and Move Every Hour.
What counts as an easy day for Oura?
It depends on your age and sex. As an example, Oura gives a maximum of 15 minutes of high-intensity activity and no more than 85 minutes of medium and high-intensity activity combined.
Why did my Oura activity goal go down?
Your goal is set partly from your Readiness Score, as well as your age, height, weight and sex. When Readiness drops, Oura lowers the goal so you can prioritise recovery.
px reads your Oura Activity Score every morning.
Alongside your sleep, HRV, resting heart rate and calendar, so the day is sized from all of it, not one number. You get the plan and the reason.