Oura tells you how ready you are. Protocol reads that next to what you ate, how you trained and your labs, and tells you what to do with it today: how hard to go, and what to change tonight.
Free to start, no credit card. Oura sync is free, always.
This morning
Oura
84Readiness
Sleep
7h 48m
HRV
52 ms
Baseline HRV
47 ms
Yesterday
Rest day
Your one thing today
Green light. Your tempo run fits today; keep dinner early so tonight matches last night.
Illustrative numbers in the app’s layout.
What does Protocol do with your Oura data?
Protocol connects to your Oura account with one sign-in, on the web or iPhone, and imports up to a year of history. It reads your sleep score, sleep stages, readiness, HRV, lowest resting heart rate, body temperature, activity, workouts and tags, and syncs every hour. Each morning it turns last night into one clear thing to do today, using your Oura data together with your meals, training, labs and any other device you connect. Syncing is free.
of Oura history imported on connect
365 daysof Oura history imported on connect
sync, plus right before your morning brief
Hourlysync, plus right before your morning brief
source for sleep and resting heart rate
1stsource for sleep and resting heart rate
syncing, rings, goals and streaks
Freesyncing, rings, goals and streaks
Oura measures.Protocol acts on it.
Five things Protocol does with what your ring already knows.
01
Readiness into a plan
A score is a number. A plan is a choice.
Readiness 62 tells you something is off. Protocol reads it with what you did yesterday and what’s on today, and gives you one thing to do: train easier, move the hard session, get to bed earlier.
The morning brief reads last night’s readiness, sleep and HRV first
It weighs them against your goals, your training and what you ate
One clear next step, not a dashboard to decode
62
Readiness 62
Oura
Why
Sleep 5h 55m, 1h 40m under your goal
HRV 38 ms, 19% under your baseline
Hard leg session and dinner at 9:40 PM
Today
02
A year on day one
Your baselines, from the first morning.
Protocol imports up to a year of Oura history when you connect, so your HRV baseline, sleep average and trends are ready before your first brief. If the import is interrupted, it tries again on its own.
Sleep, readiness and activity for the last 365 days
Runs in the background after you connect
Retried every hour until it completes
Connected
Oura
Importing your Oura history…
0 of 365 days
HRV baseline
—
Avg sleep
—
Readiness
—
Retries on its own if interrupted
03
The why behind the score
Low readiness? Find out why.
Oura sees your body. It doesn’t see the late dinner, the heavy leg day or the second glass of wine. Protocol puts your ring data next to what you log, and the weekly pattern finder looks for the habits that move your sleep.
Meals, workouts and supplements sit next to each night
A weekly pattern, like how bedtime moves your sleep, in your email
Ask the coach why HRV dipped and it checks the days before
Overnight HRV this week
Oura
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Two dips. Your ring can’t see why.
04
Tags become context
Your Oura tags reach your coach.
Tag a late meal, alcohol, travel or a sick day in the Oura app and Protocol brings it in, so the coach can account for it instead of guessing.
Oura’s tags and your own custom tags
The coach sees the last week of them, by day
Connected before tags were supported? Reconnect once to share them
Tags this week
Oura
AlcoholLate mealTravelSauna
Why was my readiness so low on Saturday?
Coach
05
With everything else
Your ring leads. Everything else fills in.
Wear a watch too, or log food in another app? Protocol uses Oura first for sleep and resting heart rate, takes the most complete step count from any device, and merges duplicate workouts.
Oura first for sleep, resting heart rate and activity score
Apple Health and WHOOP fill the rest, counted once
Pin a different source for any metric in Settings
Last night
Oura
7h 12m · HRV 48 ms
Apple Watch
6h 58m · HRV 61 ms (SDNN)
Same night, two readings
What syncs
What Protocol reads from Oura, and what it does with it.
You approve these on Oura’s sign-in screen. Protocol only reads; it never changes anything in your Oura account.
Sleep
4 types
Sleep score
Oura’s score for the night, on your dashboard and in the brief.
Total sleep and stages
Hours slept and deep and REM share, for sleep goals and trends.
Bedtime and wake
Your sleep timing, which the weekly pattern finder uses.
Efficiency and breathing rate
Sleep efficiency in trends; breathing rate for the coach.
Context
3 types
Tags
Alcohol, travel, illness and your own tags, read by the coach.
Temperature deviation
Your overnight change from baseline, read by the coach.
Blood oxygen and stress
Overnight SpO2 and daytime high-stress minutes, read by the coach.
Activity
4 types
Steps and calories
Your Move ring. With other devices, the highest complete count wins.
Workouts
Counted toward your weekly workouts; duplicates merged.
Medium-intensity minutes
Your zone 2 minutes, from Oura’s movement intensity.
Activity score
Oura’s daily score, alongside your goals.
Recovery
3 types
Readiness
Fills your Recover ring and leads the morning brief.
HRV
Your overnight average, baseline and trend. The same measure WHOOP uses.
Resting heart rate
Oura’s lowest overnight heart rate, for trends and goals.
Written back: nothing. Protocol only reads from Oura.
Not read today: heart rate through the day, sessions and meditations, cardiovascular age, Oura’s VO2 max, rest mode and ring battery.
With other sources
Wear a watch too? Each leads where it’s best.
Protocol ranks your sources per metric, so a night tracked by your ring and your watch still counts once. You can pin a preferred source for any metric in Settings.
Which source Protocol uses first for each metric when several are connected
Metric
Oura
WHOOP
Apple Health
Sleep: Oura, then WHOOP, then Apple Health
1st
2nd
3rd
HRV: WHOOP, then Oura, then Apple Health
2nd
1st
3rd
Resting heart rate: Oura, then WHOOP, then Apple Health
1st
2nd
3rd
Recovery: WHOOP, then Oura; Protocol’s estimate with Apple Health alone
2nd
1st
Estimate
Steps, active calories: The highest complete count from any source
Highest complete count wins
Workouts: Every source, with duplicates merged into one
Every source, duplicates merged
Defaults. Pin a different source for any metric in Settings › Data sources.
Setup
Connect Oura in a minute.
1
Sign in with Oura
In Protocol, on the web or iPhone, tap Connect next to Oura and sign in with your Oura account. It takes under a minute.
2
Approve the data
Oura shows what Protocol will read, from sleep and readiness to tags. Approve it and you’re back in Protocol.
3
Let the year import
Protocol imports up to a year of history in the background, so your baselines are ready by the next morning.
4
Keep the Oura app syncing
Your ring syncs to Oura through the Oura app. Open it now and then, and Protocol picks up new data within the hour.
Good to know
What it does, and what it doesn’t.
Needs an Oura Membership
Oura only shares data from Gen3 and later rings with apps like Protocol while you have an active Oura Membership. Without one, nothing syncs. Oura’s membership is separate from Protocol.
Hourly, not instant
Protocol pulls from Oura every hour, and right before your morning brief. Your ring has to sync to the Oura app first, so open it now and then.
Zone 2 from movement
Oura doesn’t share workout heart-rate zones, so zone 2 comes from Oura’s medium-intensity movement minutes. Apple Watch workouts add heart-rate zone 2.
Stages as a share of the night
Protocol shows deep and REM as a share of your sleep, not Oura’s minute-by-minute chart. Open the Oura app for that.
WHOOP leads HRV and recovery
If you wear both, WHOOP’s HRV and recovery are used first. Pin Oura instead in Settings if you prefer.
Some context is Pro
Tags, SpO2, temperature and stress reach you through the coach, which is part of Pro. Syncing and your rings are free.
Protocol reads only the types you allow, never sells your data, and never uses it to train models. Turn access off any time; data already synced stays in Protocol until you delete your account. Privacy policy
Pricing
Sync is free. The coach is Pro.
Free
$0, no credit card
Oura sync, with a year of history on connect
Readiness on your Recover ring, sleep and activity on the rest
What the research says about the signals Oura tracks. It supports the approach; it is not evidence of Protocol’s own outcomes. Where Oura funded or wrote a study, we say so.
20–48%
lower mortality with more regular sleep
Sleep timing matters, not just hours.
In 60,977 UK Biobank adults tracked by accelerometer, people with more regular sleep had 20–48% lower risk of death from any cause than the least regular fifth. Regularity predicted mortality better than duration did. An association, not proof of cause.
Among 112 adolescent athletes, those who slept under 8 hours a night were 1.7 times as likely to be injured. A small, survey-based study, but one of many linking short sleep to injury.
A meta-analysis found HRV-guided training improved vagal HRV more than predefined plans (SMD 0.50), with a small, non-significant edge for aerobic fitness and endurance performance.
Against lab polysomnography over 440 nights, Oura’s four-stage sleep classification agreed 79% of the time, up from 57% with movement alone. Both authors worked for Oura, so it isn’t an independent check.
Yes. Connect your Oura account with one sign-in, on the web or iPhone. Protocol imports up to a year of history and then syncs every hour: sleep score and stages, readiness, HRV, resting heart rate, body temperature, activity, workouts and tags.
Is the Oura integration free?
Yes. Connecting Oura is free with no credit card: a year of history, your dashboard, rings, goals and streaks. Protocol Pro adds the AI coach and the full morning brief. Pro is $12.99 a month or $99.99 a year. Oura's own membership is separate, and Oura requires it for apps like Protocol to read Gen3 and later rings.
Do I need an Oura Membership?
Yes, for Gen3 and later rings. Oura only shares data with apps like Protocol while you have an active Oura Membership. Without one, Oura sends nothing and your Oura data stops updating in Protocol. Oura’s membership is separate from Protocol.
What should I do when my Oura readiness is low?
It depends on why it’s low. Protocol’s morning brief reads your readiness with last night’s sleep, your HRV and what you did yesterday, then gives you one thing to do, such as an easier session, moving a hard workout, or an earlier night. Ask the coach and it checks your meals, training and tags for the cause.
How often does Oura sync with Protocol?
Every hour, and again right before your morning brief. Your ring has to sync to the Oura app first, so opening the Oura app now and then keeps things fresh. You can also tap Sync now in Protocol.
Can I use Oura with an Apple Watch or WHOOP?
Yes. Protocol ranks sources per metric: Oura first for sleep and resting heart rate, WHOOP first for HRV and recovery, and the highest complete count for steps. A night or workout tracked twice counts once. You can pin a different source for any metric in Settings.
Does Protocol read Oura tags?
Yes. Oura’s tags and your own custom tags come in, and the coach uses the last week of them as context. If you connected Oura before tags were supported, reconnect once to share them.
Does Protocol change anything in my Oura account?
No. Protocol only reads from Oura. Disconnecting revokes its access and deletes the Oura data Protocol stored.
Does Protocol show Oura’s sleep stages?
It shows your deep and REM sleep as a share of the night, plus your sleep score, total sleep, efficiency and timing. For Oura’s minute-by-minute chart, use the Oura app.
Where does zone 2 come from with Oura?
Oura doesn’t share workout heart-rate zones, so Protocol uses Oura’s medium-intensity movement minutes as your zone 2. If you also wear an Apple Watch, its workout heart rate gives a heart-rate-based zone 2 instead.
Oura
