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Understanding the Circular® Energy score: Can you push yourself or should you rest?

If you would like to know more about the metrics we talk about, you may refer to our articles relating to HRV, RHR, Circadian rhythm or Sleep cycles.

Circular’s primary goal is to ensure that our users are provided with tools that help them live their lives to the fullest. That’s why we built the Energy score. This is the ultimate score that tells you how much energy you have accumulated for the day. It is made up of many night and day contributors so that you can evaluate your vitality and know every morning whether or not you can surpass yourself or if you may avoid an over-training.

Energy Score Circular

As with all Circular scores, a score equal or above 90 is Excellent, from 80 to 89 is Good and below 80 is Poor.

The energy levels score is a score that is comprised of your last days:

  • Heart rate variability (HRV) 
  • Resting heart rate (RHR)
  • Activity volume
  • Recovery
  • Sleep quality score & balance
  • Wake up score

Energy Score Circular

All these parameters have different coefficients depending on their importance.

You might have already seen recommendations in you feed stating that all of your body signals are excellent and that you should be ready for any challenges. Or on the contrary, Kira might have told you that you should be careful and rest a certain day because your body signals are poor. 

Let’s discuss in depth what is taken into consideration in the Energy score and what are the implications for you. All of the following metrics are considered to determine whether or not you are ready for the day.

Heart rate variability (HRV)

HRV measures the specific changes in time (or variability) between successive heartbeats. It is used to see how well you recover after certain events, it is also a good measure of stress and anxiety and can unveil many things about your overall well being. It makes sense to take HRV into consideration as it is a general sign of a healthy condition. The higher it is the better: your body and immune system are then ready to tackle challenges during an upcoming day whereas the contrary would probably mean you need to rest.

Resting heart rate (RHR)

RHR is also a great measure for your overall health, correlated to your HRV. Although, this one focuses more on your fitness levels and is great at detecting minor heart conditions. A higher (compared to your baseline) RHR indicates poor overall wellness conditions. Coupling it to HRV and recovery gives us insights as to other factors that might affect your readiness such as medication you might be taking, irregular heart rate conditions, dehydration, an increase in temperature or even an increase in emotions.

Activity Volume

Activity volume is used to quantify whether you do enough physical activity according to the World Health Organization literature but also in comparison to your own amount of activity with your own baseline.


Recovery is a very important aspect to take into consideration when checking your overall condition. Circular automatically checks your activity volume in the past 35 hours. It should not exceed 20 minutes of high-intensity activity (or its equivalent 40min of medium intensity activity). As extreme as it sounds, nobody can withstand that much exercising without recovery, even athletes. Even though you are able to, the scientific literature is clear on the subject, it is unhealthy to exceed such amounts without recovery. If you do, it will negatively impact the recommendation you might see on your feed. 

Sleep quality score & balance

It takes a number of contributions into consideration to determine your 2 last nights sleep; whether you slept long enough but also evaluate if it was of good quality. 

Wake up score

Each time you wake up wearing the Circular ring either with or without the smart alarm clock, you can find your wake up score in the “Alarm clock” circle that evaluates in which sleep stage you woke up in. The perfect moment for you to feel refreshed is to wake you up between your REM stage and the beginning of light 1 sleep stage. At this perfect moment, you will receive a 100 score. Then, the score is built to lower depending on how far from that perfect moment you were in when you woke up and also how far you were inside your stage.

What to deduce from the Energy score recommendations

If you get a recommendation saying that all your body signals are in the green: be assured that it means what it means. Every aspect of your body whether it is the immune system, stress levels or activity recuperation are excellent. It means that you can do intense activities, intense mental activities, having minimal risks of getting sick. You can push yourself throughout the day. If that’s what you usually go about, you’ll be able to do just that, but better. Use good days like these to your advantage as they aren’t all that frequent (unfortunately). Don’t push that training or workload back or say “I’ll do it later”, it’s your day! 

If you get a recommendation saying that all your body signals are in the red: you guessed it, don’t push yourself. Kira takes sleep and previous activities into consideration, she knows how much rest or recovery you need. Our advice: If it’s cold be sure to cover yourself, if you feel tired don’t hesitate to take a nap whenever you can and don’t hesitate to go to bed a little bit earlier.

Energy Levels Circular

The Energy score is part of the Circular® Global score, click here to learn more about it.  

We remind you that the Circular™ ring is not a medical device and should not be used to diagnose or monitor a pathology.

About the Author

Amaury Kosman

CEO of Circular, Amaury is all about technology and human capabilities improvement. He is a dedicated marathon runner and loves optimizing his training.

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