Your Signal: readiness and today at a glance

Before you start

• Signal is the home screen of the Beoflow iPhone app. It isn’t on Android or the web yet; on the web, the SLEEP and RECOVERY dashboards show the same data over time.
• Connect a wearable or Apple Health. Signal needs last night’s sleep to show today’s readiness.

Read your readiness

At the top you’ll see READINESS: a score from 0 to 100, and a sentence on what it means for today. Higher means more ready to train.

The sentence is your guide for the day. Its first part is about your readiness; the rest says how your body has been responding to training over the last few nights. Tap How readiness is measured at the end of it for the explainer.

Beside the score you’ll see SEVEN DAY AVG, your average over the last 7 days, once you have at least 3 readings.

How it’s calculated. Readiness combines four things from last night and your recent training:

• Sleep (about a quarter): how long, how regular and how efficient your sleep was.
• Nervous system (about a third): your heart rate variability (HRV) compared with your normal.
• Heart and breathing recovery (about a quarter): resting heart rate and breathing rate compared with your normal.
• Training load (about a fifth): yesterday’s load compared with what you’re used to.

A very bad night’s sleep, or a heart rate and breathing rate well outside your normal, lowers the whole score rather than being averaged away.

The cards below

• SLEEP: your bedtimes over 14 nights, and your usual range for SLEEP DURATION, RESTING HR and HRV. Tap it to open that night in Sleep detail.
• LOAD: your recent training compared with what you’re used to. Switch between COMBINED, CARDIO and STRENGTH. The zone word tells you where you are: Undertrained, Rested, Steady, Progressing, Straining or Overloaded. Steady and Progressing are the productive range. Tap How load is measured for the explainer.
• STRAIN: how hard the day is. Switch between PLANNED and COMPLETED, each split into cardio and strength. With nothing planned, tap Ask Flow what fits today.
• ADAPTATION: how your body is responding to training, read from your overnight heart signal. Your recent nights are plotted on a grid whose corners are POSITIVE ADAPTATION, FUNCTIONAL PRESSURE, OVERREACHING and STRAINING. If there’s no reading for the day, you’ll see LAST READING with the day it’s from.

If you’ve set a goal, a line above the cards counts down the days until it.

Look at another day

1. Tap the calendar icon at the top right.
2. Pick a day. Each day shows its readiness score, and a trophy marks days above 85.
3. Tap TODAY, or pull down to refresh, to come back to today.

Your morning report notification

When last night’s sleep has been processed, you’ll get a notification: Your Morning Report is ready! Tap it to open last night in Sleep detail, where you can also do your morning check-in (tap CHECK IN).

You’ll also get Your workout is in! when a new workout has been processed, and Workout Merged when a workout you logged is combined with the same workout from your device. Notifications are only sent for sleep and workouts from the last 3 days, so syncing older history doesn’t flood your phone.

To get the morning report by email as well, open Settings, go to Alert Channels and turn on Email for New Activity Alerts. To stop these notifications on your phone, turn off notifications for Beoflow in your iPhone’s Settings.

When you’re new

You’ll see BEOFLOW IS LEARNING for your first few weeks, with your progress as a percentage. Beoflow needs about 3 weeks of consistent sleep and workout data to learn your normal. Readiness is shown from the start, but gets more personal as you go. You can dismiss the banner; it comes back after a few days until learning is complete.

Troubleshooting

• No score, with “No reading yet for today. Last night’s sleep has not arrived yet.” Your wearable hasn’t synced last night. Open its app, then pull down to refresh Signal.
• “Your readiness will appear once data syncs from your wearable.” Connect a device in Integrations (from the menu).
• CONNECT A WEARABLE banner: you have no device connected. Connect one in Integrations.
• My score feels wrong: check last night’s sleep was recorded in full, and that the right device comes first in Integrations, Processing preferences.

FAQ

• Why did my readiness change? Readiness is worked out for each morning from last night’s sleep, your overnight heart rate, HRV and breathing compared with your normal, and yesterday’s training load. It moves when one of those moves: a short or broken night, overnight readings away from your normal, or a big change in training the day before. It can also change later in the morning if your wearable sends last night’s data late.
• Why didn’t my score change after my workout? Today’s training counts toward tomorrow’s readiness, so your score doesn’t shift during the day as workouts sync.
• What is recovery capacity? It’s how able your body is to absorb stress right now, read from your overnight HRV against your own normal. It’s the nervous system part of readiness, and you’ll see the phrase in your daily sentence. Above your normal, you’re absorbing your training well. Well below it, more hard training is likely to add fatigue rather than fitness.
• What is adaptation stimulus? Load is the stress you put in; stimulus is how your body responds to it. Beoflow reads that response from your overnight heart signal against the load you’ve been carrying, and shows it on the ADAPTATION card: whether your body is turning training into fitness, under productive pressure, or struggling to keep up.
• Is readiness the same as my watch’s score? No, Beoflow calculates its own from your data.

Privacy

Signal uses your sleep, heart, breathing and training data. Only you can see it, plus any coach you’ve given access to, who sees the same readiness.

Related

• Sleep detail
• Morning check-in
• Sleep dashboard
• Load and strain on the web