Free · 60-second clinical interpretation

Decode your WHOOP, Oura, Apple Watch, or Garmin numbers in 60 seconds.

Built by physicians. Pulls from peer-reviewed reference ranges (Nunan 2010, AASM, AHA). Tells you what your HRV, resting heart rate, sleep, and recovery score actually mean, and which OPTML protocol matches if anything's off.

Reviewed 2026-04-29 · OPTML Clinical Team · Educational use; not a substitute for clinical judgment.

Quick Answer The 60-second version, if you don't want to read the whole thing.

HRV (RMSSD) declines with age, typical adults: 30s 35-80ms, 40s 30-65ms, 50s 25-50ms, 60+ 20-40ms. Resting HR below 60 bpm is athletic, 60-80 typical, >85 is elevated. Sleep efficiency >85% is healthy. A nightly body-temp deviation >0.5°C usually flags subclinical illness or ovulation. Persistent low HRV + elevated RHR + poor recovery for 7+ days commonly points to overtraining, low testosterone, poor sleep, or chronic stress.

Sources: Nunan D et al. Pacing Clin Electrophysiol 2010; AASM Sleep Guidelines 2022; American Heart Association.

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What these numbers actually tell you

HRV (heart rate variability)

The variation in time between heartbeats. High HRV = parasympathetic (recovered) tone. Low HRV = sympathetic (stressed) tone. Drops 7+ days in a row signal chronic stress, overtraining, illness, or hormonal disruption.

Resting heart rate

Overnight low. Athletic adults: 45-60 bpm. Average: 60-80. Persistently elevated RHR (often paired with low HRV) is a classic overtraining or illness signal, and a real predictor of cardiovascular risk.

Sleep efficiency

Time asleep ÷ time in bed. Healthy adults: >85%. Below 75% suggests insomnia, fragmented sleep, or sleep apnea, all of which crash testosterone, raise cortisol, and slow weight loss.

Body-temp deviation

Oura tracks nightly skin-temp deviation from your baseline. ±0.3°F is normal noise. >0.5°F up usually flags subclinical illness or ovulation. Persistently elevated suggests systemic inflammation.

Recovery / readiness score

WHOOP / Oura combine HRV, RHR, sleep, and temp into a 0-100 composite. <33 = poor; 34-66 = moderate; >67 = optimal. Use the trend line, not the daily number, context matters more than score alone.

What an OPTML provider checks

If your numbers are persistently off, a provider correlates them with labs (free testosterone, thyroid panel, inflammation markers, sleep study referral) and builds a corrective protocol, TRT, GLP-1, NAD+, or lifestyle-first.

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Educational purposes only. The Wearable Decoder provides educational estimates based on published clinical formulas and peer-reviewed research. It is not medical advice, does not constitute a prescription, and is not a substitute for evaluation by a licensed clinician. All medical decisions, including any treatment, medication, or dosing recommendations, are made exclusively by a U.S. licensed physician after individual patient evaluation through OPTML's intake process.
Methodology & Sources Click here for the formulas, datasets, and peer-reviewed studies behind this tool View details ↓Hide ↑

How this tool calculates

Wearable-device metrics (HRV, resting heart rate, sleep stages, recovery scores) are interpreted against published validation studies of consumer-grade wearables and the established clinical literature on heart-rate variability and sleep physiology. The tool is educational; consumer wearables are not medical devices, and outputs should not be used for diagnosis.

Peer-reviewed sources

  1. 1.Bent B, Goldstein BA, Kibbe WA, Dunn JP. Investigating sources of inaccuracy in wearable optical heart rate sensors. NPJ Digit Med. 2020;3:18.
  2. 2.Plews DJ, Scott B, Altini M, Wood M, Kilding AE, Laursen PB. Comparison of Heart-Rate-Variability Recording With Smartphone Photoplethysmography, Polar H7 Chest Strap, and Electrocardiography. Int J Sports Physiol Perform. 2017;12(10):1324-1328.
  3. 3.Shaffer F, Ginsberg JP. An Overview of Heart Rate Variability Metrics and Norms. Front Public Health. 2017;5:258.
  4. 4.Walker MP. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner; 2017.
  5. 5.Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43.

Important. This tool is provided for educational purposes only and does not constitute medical advice, diagnosis, or treatment. The tool does not prescribe medication, recommend specific dosing, or substitute for clinical evaluation. Compounded medications referenced anywhere on this site are not FDA-approved; the FDA does not verify the safety, effectiveness, or quality of compounded drugs. Treatment decisions are made only by a licensed U.S. physician after individual patient evaluation.