Documentation
Hammr Wiki
How the app works — recovery-driven macros, workouts, readiness scores, and Apple Watch integration. iOS only.
Overview
- The Hammr Closed LoopHammr connects wearable recovery data to adaptive nutrition and training decisions so your plan updates every morning instead of living in separate apps.
- The Adaptive DecisionEach morning Hammr computes a single Adaptive Decision that scales calories, macros, and session prefills — with an explainer showing why targets changed.
Home
Workouts
- Workouts & ProgramsLog sets, reps, weight, and RPE with preset or custom programs — prefilled and scaled by your daily adaptive volume decision.
- Live Activity & Watch SessionsDuring gym sessions Hammr surfaces your current exercise, set progress, and rest timer on Lock Screen and Dynamic Island — mirrored on Apple Watch.
- Outdoor GPS CardioTrack outdoor activities with live maps, heart rate zones, and session scoring. GPS is used only during active outdoor sessions.
Nutrition
- Nutrition LoggingTrack calories, protein, carbs, fat, and water with multiple fast logging methods designed to take seconds.
- Free Barcode ScanningBarcode scanning is included for all accounts. Adaptive macros and AI photo logging are Premium; the scanner itself is not.
- Adaptive MacrosMacro targets change each morning based on your Adaptive Decision — not a single static number for months.
Readiness & Recovery
- Readiness ScoreReadiness combines recovery, training load, morning check-in, and nutrition adherence into one forward-looking report card.
- Recovery ScoreRecovery measures overnight physiology only, compared to your personal baseline — not population averages.
- Mental Stress ScoreMental Stress tracks psychological stress only. Hammr replaced the legacy Strain score in 2026 — always use Mental Stress in copy.
- Sleep ScoreSleep grades last night only — duration versus your personal sleep need, deep and REM quality, and sleep efficiency.
- Apple Health & OuraConnect Apple Watch via Apple Health, Oura Ring via OAuth, or both — Hammr merges sources into one readiness picture.
AI Coach
Progress
Apple Watch
Social
Account & Plans
- Settings, Themes & LocalizationCustomize Hammr's look, manage wearables and privacy, and use the app in your preferred language.
- Free vs PremiumCore workout logging, nutrition tracking, free barcode scanning, and basic readiness are free. Adaptive engine, AI Coach, and deep analytics require Premium.
- Web Portal — Workout LibraryThe Hammr web portal lets signed-in users manage their workout library on a large screen. Use the same email/password, Google, or Apple account as the iOS app.