Readiness

What the score means

50 is your normal, computed from your own baseline, not a universal midpoint. Above it, you are better recovered than usual; below it, worse. A 47 reads "Steady": around your baseline, a normal training day.

The five signals

In the app's order: resting heart rate, sleep, heart rate variability, respiratory rate, and wrist temperature. All five read from last night's Apple Health data. Missing signals reduce confidence; Delta says so rather than guessing.

Soreness sits below them on the readiness sheet as a sixth input, asked for rather than read. The next section covers it.

Why it is fixed once computed

Today's score is computed once and fixed. An afternoon workout cannot retroactively move the morning's score, so the number you planned against at 7am is still the number at 7pm.

Soreness is entered by hand

Soreness is not one of the five Health signals. No sensor measures it honestly, so Delta asks instead of inferring: it sits on the readiness sheet as a sixth input you enter from the readiness card. Skipping is fine; the sheet just shows no soreness row that day.

What to do with a low score

Concretely: keep the session, cut one working set per lift, and hold loads instead of chasing a PR. Do not skip. A PR at a readiness of 47 is real strength showing up; a low score is a dial for volume, not a verdict on the day.

The deload nudge

A small card near the top of Train that appears only when three things are true at once: your readiness has been low or falling over the last week or two, you have logged at least three sessions, and you have not set a personal record recently. In the three weeks after a training break it says something different, and only when readiness is genuinely low: ease in rather than chase old numbers.

Most users see it rarely, by design. Read it and decide: tapping it changes nothing in your program, and there is no dismiss or snooze. A lighter week taken on its advice counts as on-plan, not a miss.