Digital Takeout Day
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Health & Fitness

Oura Ring

Updated Aug 23, 2026

Oura is the smart ring, and it produces the cleanest export in consumer fitness: one CSV per metric, no nesting, no conversion. Sleep stages, HRV, readiness scores, body temperature trends and continuous heart rate all come back as plain spreadsheets from the Membership Hub on the web. Worth doing before you cancel, because after you cancel you keep the app but lose the history behind it.

Written by Charles

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What you'll get

Daily Sleep (CSV) — sleep score, contributors, stages (Light / Deep / REM / Awake)Daily Readiness (CSV) — readiness score and per-contributor breakdownDaily Activity (CSV) — activity score, steps, calories, "stay active" / "move every hour" ringsHeart Rate — continuous readingsWorkout sessions — type, duration, intensity, HRSleep — detailed per-period records with stagesDaily Stress (newer rings)Body temperature trends (Temperature Trends CSV)

Before you start

  1. Option A — In-app: open the Oura app, tap the Oura logo top-left, then Settings > Profile
  2. Option B — Web (more complete): open cloud.ouraring.com and sign in
  3. Choose the path that matches where you have account access

How to download

  1. In-app: under Settings > Profile > Data export section, tap "Download Personal Data"
  2. Web: under Settings > Personal Info, click "Download Personal Data"
  3. Pick a date range, or select "All Time" for a full archive
  4. Submit — Oura emails the download link when ready (typically within an hour)
  5. Click the link in the email and save the ZIP. Oura does not publish how long that link stays live, so take it as soon as it arrives rather than planning around a window

Pro tip

Oura on the web (cloud.ouraring.com) gives you the same export as the app, but it's the most reliable path for continuous heart rate and detailed sleep-stage breakdowns — start there.

Recommended backup tools

  • ProtonDrive — End-to-end encrypted vault for the temperature.csv file (the most sensitive Oura field)
  • Amazon SSD — Local encrypted backup — Oura CSVs are small but benefit from quick spreadsheet access
  • pCloud — Lifetime storage option for the multi-year longitudinal dataset
Affiliate links — supports Digital Takeout Day at no extra cost.

After the download

  • Unzip — each metric gets its own CSV (sleep.csv, readiness.csv, activity.csv, heart_rate.csv, workout.csv, temperature.csv, etc.)
  • The sleep.csv file is the most valuable — it has per-night stage breakdowns going back to the day you started using the ring
  • For serious analysis, import all CSVs into a pandas / R notebook keyed by date to build a personal longitudinal dataset
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About the author

Charles runs Digital Takeout Day, a twice-yearly reminder (May 8 and November 8) to download and back up your data from every online service you use.

Every guide is cross-checked against the platform's own export documentation and re-verified before each Takeout Day.

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