Oura Ring 4 Review: The Ultimate Smart Ring for Health Tracking

The Oura Ring 4 represents the latest evolution in wearable health technology, promising improved accuracy, comfort, and insights in a stylish package. As someone who’s tested numerous health trackers, I was eager to see if this new iteration lives up to the hype. After two months of daily wear, I’m ready to share my complete Oura Ring 4 review, covering everything from sleep tracking accuracy to battery life and whether that subscription is really worth it.

Oura Ring 4 Specifications: What’s Under the Hood

Before diving into the experience, let’s look at what the Oura Ring 4 offers on paper. This smart ring packs impressive technology into its minimal form factor.

Design and Comfort: Sleeker Than Ever

The Oura Ring 4 maintains the minimalist aesthetic of previous generations while introducing some notable improvements. The most significant change is the recessed sensors on the interior, which replace the bumpy sensor domes found on the Oura Ring 3.

This design change makes a noticeable difference in comfort, especially during sleep. The ring feels more like a regular piece of jewelry than a tech gadget. It’s also thinner and lighter than its predecessor, making it even more comfortable for 24/7 wear.

Sizing and Fit

Oura has expanded the size range to include sizes 4-15, making the ring accessible to more users. When ordering, you’ll receive a sizing kit with plastic rings to try before selecting your final size. I recommend wearing the sizing ring for at least 24 hours to ensure comfort, as your fingers can swell throughout the day.

One important note: If you’re upgrading from an Oura Ring 3, don’t assume you’ll need the same size. The recessed sensors make the Ring 4 fit slightly looser than the previous generation with the same size number. I had to go down one size from my Oura Ring 3 for a proper fit.

Durability and Finish Options

The Oura Ring 4 is made entirely of titanium, unlike the Gen 3 which contained some plastic components. This should improve durability, though I’ve noticed the finish seems to scuff slightly faster than the previous generation. The ring is available in six finishes: Silver, Black, Brushed Silver, Stealth, Gold, and Rose Gold, with prices varying by finish.

Key Features: What the Oura Ring 4 Can Track

The Oura Ring 4 is packed with health tracking capabilities that provide a comprehensive view of your wellbeing. Let’s explore the standout features and how they compare to the previous generation.

Sleep Tracking

Sleep tracking remains Oura’s strongest feature. The ring monitors your sleep stages (light, deep, and REM), sleep latency (how quickly you fall asleep), and disturbances throughout the night. Each morning, you receive a sleep score from 0-100 based on these metrics.

The Smart Sensing technology in the Oura Ring 4 has noticeably improved sleep tracking accuracy. It better distinguishes between restless sleep and brief awakenings, and more accurately identifies sleep stages compared to the previous generation. The ring also tracks naps automatically, adjusting your daily sleep score accordingly.

Activity Monitoring

The Oura Ring 4 tracks steps, calorie expenditure, and automatically detects some activities like walking and running. You can also manually record workouts through the app. While activity tracking has improved from the previous generation, it’s still not as comprehensive as dedicated fitness trackers.

The ring now more accurately identifies activities like boxing, skiing, and kayaking without manual input, though strength training and yoga still typically require manual logging for accurate tracking.

Heart Rate Variability (HRV) and Readiness

Each morning, the Oura Ring 4 provides a Readiness score based on your recent sleep quality, activity levels, and body signals like resting heart rate and heart rate variability (HRV). This score helps you determine how much you should push yourself on a given day.

The improved sensors in the Ring 4 provide more consistent HRV readings, with fewer data gaps compared to the previous generation. This results in more reliable Readiness scores that better reflect your body’s actual recovery state.

Temperature Sensing

The Oura Ring 4 continuously monitors your body temperature, establishing a personal baseline and alerting you to deviations that might indicate illness, stress, or hormonal changes. This feature is particularly valuable for cycle tracking.

Cycle Tracking

For users who menstruate, the Oura Ring 4 offers comprehensive cycle tracking based on temperature data. It can predict period start dates, identify cycle phases, and estimate fertile windows. While it requires some manual input for optimal accuracy, the temperature-based predictions become increasingly reliable over time.

The Oura App Experience

The Oura app has been redesigned with the launch of the Ring 4, featuring a more intuitive interface that adapts throughout the day to highlight the most relevant information. Your key scores (Readiness, Sleep, Activity, and Stress) appear at the top of the home screen for quick reference.

The app now loads data from the ring significantly faster than with previous generations, taking just a few seconds to sync a full day of activity. You can view trend reports to track your metrics over weeks, months, or even years, helping you identify patterns in your health data.

Subscription Model

The Oura Ring 4 requires a subscription to access most features. The Oura Membership costs $5.99 per month or $69.99 per year. Without a subscription, you’ll only see your daily scores for sleep, activity, and readiness, without the detailed data behind them.

The subscription also provides access to guided meditations, sleep sounds, and educational content within the app. While the subscription requirement is a drawback for some users, it’s worth noting that competitors like WHOOP charge significantly more for their subscriptions.

Accuracy: How Reliable Is the Oura Ring 4?

Accuracy is crucial for any health tracker, and the Oura Ring 4’s Smart Sensing technology represents a significant improvement over previous generations. But how does it compare to competitors and medical-grade devices?

Sleep Tracking Accuracy

In testing, the Oura Ring 4 demonstrated impressive sleep tracking accuracy. According to research conducted at Brigham and Women’s Hospital, the Oura Ring was found to be the most accurate consumer sleep tracker for four-stage classification (wake, light, deep, and REM sleep) when compared to polysomnography, the gold standard for sleep measurement.

Heart Rate and HRV Accuracy

The Oura Ring 4 measures resting heart rate with 99.9% reliability compared to medical-grade electrocardiogram (ECG) devices. Heart rate variability is measured with 98.4% reliability compared to ECG. These impressive stats make the Oura Ring 4 one of the most accurate consumer devices for these metrics.

Temperature Sensing Accuracy

The temperature sensors in the Oura Ring 4 match performance with research-grade sensors at greater than 99% accuracy and can detect baseline deviations as small as 0.13°C. This precision is particularly valuable for early illness detection and cycle tracking.

Activity Tracking Accuracy

While the Oura Ring 4 has improved its activity tracking, this remains its least accurate feature. Step counting tends to be slightly overestimated compared to dedicated fitness trackers, and automatic workout detection is still limited to certain activities. For serious athletes, a dedicated fitness tracker or sports watch would provide more comprehensive workout data.

Pros and Cons: The Good and the Not-So-Good

Oura Ring 3 vs. Oura Ring 4: What’s Changed?

If you already own an Oura Ring 3, you might be wondering if it’s worth upgrading to the new model. Here’s a comprehensive comparison of the key differences:

The most significant improvements in the Oura Ring 4 are the recessed sensors for improved comfort, Smart Sensing technology for better accuracy, extended battery life, and the expanded size range. If these features address pain points you’ve experienced with the Oura Ring 3, an upgrade might be worthwhile. Otherwise, the Oura Ring 3 remains a capable health tracker.

Value for Money: Is the Oura Ring 4 Worth It?

The Oura Ring 4 represents a significant investment, with prices starting at $349 for Silver or Black finishes, $399 for Brushed Silver or Stealth, and $499 for Gold or Rose Gold. On top of this initial cost, you’ll need to pay $5.99 per month or $69.99 per year for the Oura Membership subscription to access most features.

When evaluating the value proposition, it’s important to consider what you’re getting for this price: a discreet, comfortable health tracker with excellent sleep monitoring, accurate temperature and heart rate tracking, and comprehensive health insights delivered through an intuitive app.

Who Should Buy the Oura Ring 4?

The Oura Ring 4 is ideal for:

• Health-conscious individuals who want comprehensive tracking without a screen or notifications
• People who prioritize sleep quality and want detailed sleep insights
• Those who find traditional fitness trackers and smartwatches uncomfortable for 24/7 wear
• Users who menstruate and want temperature-based cycle tracking
• Style-conscious individuals who want a health tracker that looks like regular jewelry

Who Should Consider Alternatives?

The Oura Ring 4 might not be the best choice for:

• Serious athletes who need detailed workout metrics and real-time feedback
• Budget-conscious consumers who want to avoid subscription fees
• Those who prefer screen-based interactions with their wearables
• People who frequently lose small items (a $349+ ring is a significant loss)

Alternatives to Consider

Final Verdict: The Best Smart Ring Gets Better

The Oura Ring 4 represents a meaningful evolution of an already excellent health tracker. The recessed sensors significantly improve comfort for 24/7 wear, while the Smart Sensing technology enhances accuracy across all metrics. The extended battery life, expanded size range, and redesigned app all contribute to a more polished user experience.

While the subscription requirement and high initial cost remain drawbacks, the Oura Ring 4 delivers exceptional value for those who prioritize comprehensive health insights in a stylish, non-intrusive form factor. It excels particularly in sleep tracking accuracy, where it outperforms all competitors in consumer wearables.

For most users seeking a balance of style, comfort, and health tracking capabilities, the Oura Ring 4 is the best smart ring currently available. Athletes focused primarily on workout metrics may want to look elsewhere, but for holistic health tracking that seamlessly integrates into your life, the Oura Ring 4 sets the standard.