Advanced Metrics
What each advanced metric measures, what data you need to unlock it, and how to interpret the results.
Omnio computes advanced metrics from your existing wearable data — no extra hardware needed for most of them. Each metric appears on your dashboard and in the Trends view once the required data is available.
How unlocking works
Advanced metrics activate automatically when enough input data is present. There’s nothing to enable — once Omnio detects the required data points, the metric appears on your dashboard. Some metrics need a few weeks of history before they can compute meaningful results.
Sleep metrics
Sleep Entropy
Measures how structured your sleep architecture is using information theory. Healthy sleep has a characteristic pattern — roughly 55% light, 20% deep, 20% REM, and 5% awake. Sleep entropy captures whether your sleep follows this structured pattern or is fragmented.
| What you need | Any wearable with sleep stage tracking (Oura, Garmin, Whoop, or Polar with BLE sleep) |
| Minimum data | 1 night of sleep stage data |
| Where to see it | Dashboard → Sleep section, Trends → Sleep |
| Healthy range | 0.9–1.2 nats (moderate). Both very low (<0.7, one dominant stage) and very high (>1.3, fragmented) are atypical |
| Updates | Daily |
Sleep Timing Alignment
Rates how well your sleep timing matches your body’s natural circadian rhythm. Scores how close your bedtime is to the circadian sleep gate (~23:00) and whether your time awake before bed matches the ideal homeostatic pressure (~16 hours).
| What you need | Any wearable with bedtime tracking (Oura, Garmin, Whoop) |
| Minimum data | 1 night with bedtime and duration data |
| Where to see it | Dashboard → Sleep section, Trends → Sleep |
| Healthy range | 80–100 (good circadian alignment). Below 50 indicates significant circadian mismatch |
| Updates | Daily |
Sleep Regularity
A 14-day rolling score measuring how consistent your sleep-wake timing is, day to day. Based on Windred et al. 2024, which found sleep regularity is a stronger predictor of all-cause mortality than sleep duration.
| What you need | Any wearable with sleep tracking |
| Minimum data | 14 days of sleep data |
| Where to see it | Dashboard → Sleep section, Trends → Sleep |
| Healthy range | 80–100 (very consistent). Below 60 suggests significant schedule variability |
| Updates | Daily (14-day rolling window) |
Recovery & autonomic metrics
Allostatic Load
A comprehensive physiological stress index inspired by the Seeman/McEwen framework. Combines data from up to 5 body systems to measure your total “wear and tear.” The more data sources you connect, the more accurate and confident the score becomes.
| System | Weight | Data needed |
|---|---|---|
| Neuroendocrine | 25% | HRV (any wearable) + cortisol, DHEA-S (bloodwork) |
| Cardiovascular | 25% | Resting HR (any wearable) + blood pressure (Omron BP monitor or manual) |
| Metabolic | 28% | HDL, total cholesterol, HbA1c, hs-CRP (bloodwork) |
| Anthropometric | 7% | Uses a tiered cascade — see below |
| Wearable stress | 15% | Sleep balance + ACWR (any wearable with sleep + training data) |
Anthropometric tier (7% total): Omnio uses the most specific fat distribution data available, falling back through less specific measures. Each tier contributes independently — if you have DEXA data, both VAT and FMI feed into the score simultaneously, not just one.
| Tier | Weight | Source | What it measures |
|---|---|---|---|
| 1. Waist-to-hip ratio | 2% | Manual measurement | Central fat distribution pattern (strongest CV risk predictor) |
| 2. VAT index | 2% | DEXA scan | Visceral fat around organs, normalised by height |
| 3. FMI | 1% | DEXA scan (or scale + DEXA calibration) | Total fat mass normalised by height |
| 4. Body fat % | 2% | Smart scale or DEXA | Overall adiposity percentage |
If a tier has no data, its weight is redistributed to the tiers below it. For example, if you have no waist measurement but have DEXA data, the VAT and FMI tiers absorb the extra weight. If you only have a smart scale, all 7% flows to body fat %.
| Minimum to unlock | Any wearable (wearable stress proxies alone give a low-confidence score ~0.3) |
| Full confidence | Wearable + bloodwork + blood pressure monitor → confidence ~0.9 |
| Where to see it | Dashboard → Recovery section, Trends → Recovery & HRV |
| Healthy range | 80–100 (low load, good). 60–79 (moderate). Below 40 (high load, concerning) |
| Updates | Daily |
Resilience Score
Classifies your autonomic recovery pattern by measuring how quickly your HRV bounces back after high-strain training days. Omnio identifies your strain events (above your 75th percentile), then tracks how many days it takes for your HRV to recover to 90% of your pre-event baseline.
| What you need | Any wearable with HRV + training/strain data |
| Minimum data | 14 days of HRV + strain history, with at least 3 identifiable strain events |
| Where to see it | Dashboard → Recovery section, Trends → Recovery & HRV |
| Phenotype labels | Adaptive (score 90, ≤1.5 days recovery), Resilient (75, ≤2.5 days), Slow Burner (55, ≤4 days), Brittle (25, >4 days) |
| Updates | Daily (30-day rolling window) |
Cardiac Vagal Index (CVI)
The natural logarithm of your RMSSD, which linearises the relationship between vagal nerve tone and autonomic modulation. More stable than raw HRV for tracking trends and comparing across populations.
| What you need | Any wearable with HRV/RMSSD data (Oura, Garmin, Whoop, or Polar BLE) |
| Minimum data | 1 day of HRV data |
| Where to see it | Dashboard → Recovery section, Trends → Recovery & HRV |
| Healthy range | >4.5 (strong vagal tone). 3.5–4.5 (moderate). <2.5 (low — may indicate chronic stress or deconditioning) |
| Updates | Daily |
HRV Baseline Drift
The long-term trend direction of your daily HRV, measured via linear regression slope in ms/day. Computed at 30-day, 60-day, and 90-day windows so you can distinguish a recent dip from a sustained decline.
| What you need | Any wearable with HRV data |
| Minimum data | 14 days of HRV values |
| Where to see it | Dashboard → Recovery section, Trends → Recovery & HRV |
| Interpretation | Positive slope = improving autonomic recovery. Negative slope = accumulating fatigue. >0.5 ms/day improving. <-0.5 ms/day concerning |
| Updates | Daily |
DFA Alpha-1
The gold-standard research metric for cardiac autonomic health. Detrended Fluctuation Analysis measures the fractal complexity of your heart rhythm — healthy hearts exhibit “fractal” beat-to-beat patterns, while stressed or unhealthy hearts show either random or overly rigid patterns.
| What you need | Polar H10 chest strap connected via BLE (requires raw RR interval data, not available from wrist-based wearables) |
| Minimum data | 200+ RR intervals from an overnight recording (~3–4 minutes of continuous data) |
| Where to see it | Trends → Recovery & HRV |
| Healthy range | 0.75–1.0 (fractal, healthy). ~0.5 (random, uncorrelated — seen in severe disease). >1.25 (overly correlated — may indicate autonomic rigidity) |
| Updates | Daily (when overnight BLE data is available) |
Biological age metrics
These are heuristic indices, not validated clinical aging clocks. They show the direction your health markers are trending relative to your age — useful for motivation and tracking improvement, but not medical diagnoses.
Physiological Age
Estimates your cardioautonomic fitness age by comparing your resting heart rate, HRV, VO2max, and recovery dynamics against age-decade population norms. If your markers are better than average for your age, your physiological age will be lower than your calendar age.
| What you need | Health profile (your age) + at least one of: resting HR, HRV, VO2max, recovery score |
| Best with | All four inputs → most accurate estimate |
| Where to see it | Trends → Biological Age |
| Range | Your chronological age ± 20 years |
| Updates | Daily |
Chronobiological Age
Estimates how your circadian health compares to your calendar age, based on sleep regularity, bedtime consistency, and social jet lag. Consistent sleepers with regular bedtimes near 23:00 and minimal weekend schedule shifts score younger.
| What you need | Health profile (your age) + sleep regularity score (14 days of sleep data) |
| Optional | Average bedtime, social jet lag measurement |
| Where to see it | Trends → Biological Age |
| Range | Your chronological age ± 15 years |
| Updates | Daily |
Vascular & hemodynamic metrics
These metrics require a Polar H10 chest strap (ECG) paired with a Polar Verity Sense (PPG) connected simultaneously via BLE. The combination of ECG + PPG enables pulse wave analysis that no single wrist-based wearable can provide.
Pulse Transit Time (PTT)
The delay between your heart’s electrical signal (ECG R-wave from chest strap) and the pulse arriving at your wrist (PPG peak from Verity Sense). Inversely related to blood pressure and arterial stiffness — shorter PTT suggests higher BP or stiffer arteries.
| What you need | Polar H10 + Polar Verity Sense (simultaneous BLE connection) |
| Where to see it | Dashboard → Recovery section, Trends → Vascular Health |
| Typical range | 200–400 ms at rest. Trends matter more than absolute values |
Blood Pressure Index & BP Delta
A calibrated blood pressure quality index derived from PTT trends, anchored to your most recent cuff reading. The delta percentage tracks how much your estimated BP has drifted since your last cuff calibration.
| What you need | Polar H10 + Verity Sense + at least one cuff BP reading (Omron or manual entry) for calibration |
| Where to see it | Dashboard → Recovery section, Trends → Vascular Health |
| Recalibrate when | BP delta exceeds ±20% |
Arterial Stiffness Index
Derived from PPG pulse wave morphology — the shape of your pulse waveform reveals information about arterial compliance. Higher values indicate stiffer arteries.
| What you need | Polar Verity Sense (PPG waveform analysis) |
| Where to see it | Trends → Vascular Health |
| Interpretation | Track the trend over months rather than individual readings |
Dicrotic Notch Rate
The proportion of pulse waveforms where the dicrotic notch (aortic valve closure) is visible. Higher detection rates suggest healthier, more compliant arteries.
| What you need | Polar Verity Sense (PPG waveform analysis) |
| Where to see it | Trends → Vascular Health |
| Healthy range | >0.3 (good compliance). <0.15 (may indicate arterial stiffening) |
Sympathetic Tone Index
A ratio of low-frequency to high-frequency PPG modulation reflecting your sympathovagal balance. Elevated overnight values suggest your autonomic nervous system hasn’t fully shifted to recovery mode.
| What you need | Polar Verity Sense or Polar H10 |
| Where to see it | Trends → Vascular Health |
| Range | 0–1. Lower = more parasympathetic (recovery). Higher = more sympathetic (stress) |
Body composition metrics
These require periodic body composition scans or measurements.
VAT Index (Visceral Adipose Tissue)
Your visceral fat — the deep abdominal fat surrounding your organs — normalised by height. More clinically meaningful than total body fat percentage because visceral fat is metabolically active and strongly predicts cardiometabolic risk.
| What you need | DEXA scan (imported via BodySpec or manual) |
| Where to see it | Dashboard → Body section, Trends → Body Composition |
| Healthy range | <1.0 (good). 1.0–2.0 (moderate). >2.0 (elevated risk) |
| Updates | After each DEXA import (typically every 3–6 months) |
FFMI & FMI (Fat-Free / Fat Mass Index)
Height-normalised measures of your lean mass and fat mass. FFMI tracks muscle-building progress; FMI tracks fat loss independently of weight changes. Between DEXA scans, Omnio estimates daily values using your scale readings calibrated against your last DEXA.
| What you need | DEXA scan (best) or smart scale with body fat % |
| Where to see it | Dashboard → Body section, Trends → Body Composition |
| FFMI range | Males: 18–25 (25+ approaches natural muscle limit). Females: 14–20 |
| FMI range | Males: 3–6 (healthy). Females: 5–9 (healthy) |
Skeletal Muscle Index (SMI)
The standard sarcopenia screening measure — your appendicular lean mass divided by height squared. Low SMI is the primary diagnostic criterion for age-related muscle loss.
| What you need | DEXA scan with appendicular lean mass data |
| Where to see it | Trends → Body Composition |
| Thresholds | Males: >7.26 (normal). Females: >5.45 (normal). Below = sarcopenia risk |
Waist-to-Hip Ratio
Captures your central fat distribution pattern. WHO identifies WHR as a stronger predictor of cardiovascular risk than BMI. Currently fed from manual tracking — a future update will support Withings scale integration.
| What you need | Manual measurement (tape measure) entered via Check-in |
| Where to see it | Used in Allostatic Load score (anthropometric component) |
| Healthy range | Males: <0.90. Females: <0.85 |
Data source unlock summary
| Your setup | Metrics you get |
|---|---|
| Any wearable (Oura, Garmin, or Whoop) | Sleep entropy, sleep timing, sleep regularity, CVI, HRV drift, resilience score, allostatic load (low confidence) |
| + Health profile (age entered) | Physiological age, chronobiological age |
| + Polar H10 (BLE chest strap) | DFA Alpha-1 |
| + Polar Verity Sense (BLE wrist PPG) | Stiffness index, crest time, dicrotic notch rate, sympathetic tone, PPG respiratory rate |
| + H10 and Verity Sense together | PTT, PAT, PEP, blood pressure index |
| + Blood pressure cuff (Omron/manual) | BP index calibration, BP delta tracking, allostatic load cardiovascular component |
| + DEXA scan | VAT index, FFMI, FMI, SMI, bone density, limb symmetry |
| + Smart scale | Daily body fat %, weight trends, estimated FFMI/FMI between DEXA scans |
| + Bloodwork upload | Allostatic load full confidence (~0.9), metabolic health score |
| + Waist/hip measurement | Allostatic load anthropometric tier 1 |