Oura ring data export analysis
Readiness compresses your night into one number. Your export contains the actual physiology — and the questions worth asking live in the trend, not the score.
Get your export (2 minutes)
- Sign in at
cloud.ouraring.comand open Trends. - Select your metrics (sleep durations, average HRV, lowest resting HR, readiness) and the widest date range you have.
- Download the CSV — that single file is all the readout needs.
What your Oura CSV can tell you that the app doesn't
- Your personal HRV band. Not "higher is better" — your own 28-day mean, its coefficient of variation, the band floor beneath it, and how often you dip below.
- Sleep architecture with comparators. REM and deep shares as percentages of total sleep, efficiency, and duration against the 7h30 reference — with a fortnight's sleep debt totted up honestly.
- Onset consistency in minutes. Oura's sleep score buries it; a standard deviation on your bedtime is the single clearest circadian-discipline number you can track.
- An honest training gap. If your export carries no workout channel, the report says so and tells you exactly what capturing it would unlock — it never fabricates a training analysis.
Drop your CSV into the free readout See a full sample report
FAQ
Seconds or minutes — which units does my export use?
Oura's web exports vary: some carry sleep durations in seconds, others in minutes. The parser detects and normalises this automatically (a night of "25620" is 427 minutes, not 25,620).
Does this work for Gen3 and Ring 4?
The parser reads the standard trends columns (sleep durations, average HRV, lowest resting heart rate, readiness) that Oura's cloud export has carried across recent generations. If your file differs, the readout says so rather than guessing.
Is this medical advice?
No. Reports are an educational analysis of your own device data. Nothing here diagnoses or excludes any condition.
Also analysing: Whoop exports and Garmin HRV trends.