Ōura Ring
Real example chats* showing what you can do with the Ōura Ring toolkit.
According to my Oura data, am I recovered enough to train hard today?
oura.get_readiness_panel According to my Oura data, am I recovered enough to train hard today?
Executing oura.get_readiness_panel No — take it easy today. Your readiness score is 63, well below your usual 82–89, and three signals are flagging:
- Resting HR is elevated (+2.4σ above baseline) — your body is working harder at rest than normal
- Skin temperature is +0.46°C above baseline combined with breathing rate +1.6σ above normal — Oura calls this a “classic pre-illness pattern”
- Sleep was fragmented (80% efficiency, 138 restless periods)
Recovery index dropped to 27 (out of 100), and your body temperature contributor hit 67 — the lowest in the last two weeks.
Recommendation: skip the hard session. A walk, mobility work, or full rest day would let you stay ahead of whatever this is. If you push through, you risk turning a body that’s fighting something into one that’s actually sick. Re-check tomorrow morning — if temperature and HR normalize, you’re clear; if they don’t, give it another day.
Show me my recovery signals over the past two weeks.
oura.get_readiness_panel Show me my recovery signals over the past two weeks.
Executing oura.get_readiness_panel | 04/01 | 04/04 | 04/05 | 04/06 | 04/07 | 04/08 | 04/09 | 04/10 | 04/11 | 04/12 | 04/13 | 04/14 | 04/16 | 04/17 | 04/18 | 04/19 | 04/20 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Readiness | 84 | 88 | 86 | 82 | 89 | 85 | 83 | 87 | 76 | 84 | 87 | 85 | 88 | 82 | 86 | 63 | 83 |
| HRV | +0.2 | +0.6 | +0.4 | +0.1 | +0.7 | +0.3 | 0.0 | +0.5 | -0.4 | +0.2 | +0.5 | +0.3 | +0.6 | 0.0 | +0.4 | -1.0 | +0.1 |
| Resting HR | -0.3 | -1.6 | -0.5 | -0.2 | -1.2 | -0.4 | -0.1 | -0.8 | +1.9 | -0.3 | -0.7 | -0.4 | -1.0 | +0.1 | -0.5 | +2.4 | -0.2 |
| Skin temp | -0.1 | -0.2 | 0.0 | -0.1 | -0.2 | 0.0 | +0.1 | -0.1 | +0.2 | 0.0 | -0.1 | -0.1 | -0.2 | 0.0 | -0.1 | +0.5 | 0.0 |
- Strong
- Normal
- Watch
- Warn
Most nights look strong — readiness in the 80s, HRV near or above baseline, resting HR steady. The exception is April 19. Three signals flagged at once: resting HR jumped to +2.4σ, skin temperature spiked +0.5°C, and HRV dropped to -1.0σ. Readiness fell to 63, well below your typical range. That’s a classic pre-illness pattern — your body fighting something off before symptoms surface.
The good news: April 20 is back to normal across all four signals, so whatever it was passed quickly. Worth keeping an eye on April 11 too — resting HR was elevated (+1.9σ) and REM sleep dropped to 12% (you’d typically see 18–22%). Could have been a precursor to the April 19 dip, or unrelated.
