how it works
The Science Behind Hammr Scores: Readiness, Recovery, and More
Readiness looks forward. Recovery looks back. Mental Stress filters workouts out. Sleep compares rest to your personal need. Here is how Hammr scores work.
Four scores, four jobs
Hammr surfaces four distinct wellness scores on Home, Watch, and widgets. They are informational — not medical diagnoses.
Recovery
Backward-looking overnight physiology: HRV, resting heart rate, sleep duration and architecture, respiratory rate, and wrist temperature when available. Tells you how your body processed last night.
Readiness
Forward-looking composite: Recovery plus recent training load, morning check-in (mood, energy, soreness), and nutrition adherence. Tells you how to approach today.
Mental Stress
Psychological stress only — workouts and walks are filtered out so a hard leg day does not masquerade as life stress. This replaced legacy Strain terminology in 2026.
Sleep
Compares last night's sleep to your personal sleep need — duration, efficiency, and architecture when data is available from Apple Watch or Oura.
Bands and what to do
Each score uses color bands (excellent through poor). Premium Adaptive Decision maps Readiness bands to macro adjustments and workout volume prefills — excellent may nudge volume up; poor scales down.
No wearable fallback
Without Apple Watch or Oura, basic scores still surface and adaptive macros can run from intake plus weight trend — but recovery-based volume scaling needs overnight wearable data.
Ready to try it? Download Hammr on iOS and start with free tracking — or Premium’s 7-day free trial.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program.
Related