The Adaptive Decision
Premium
Each morning Hammr locks a single Adaptive Decision. That number set is what you see on rings, coach plan tiles, prefills, and Watch.
After overnight data and morning inputs land, Hammr locks one Adaptive Decision for the day. It does not keep a nutrition target in one place and a training target in another.
What it drives
- Macro targets on Nutrition
- Volume guidance and calorie deltas on Home
- Prefill weights in workout sessions
- Synced numbers on Apple Watch
It does not rewrite entire programs. It adjusts daily targets and session prefills inside caps.
Volume half (Readiness bands)
| Band | Typical volume |
|---|---|
| Excellent | Up to +10% load |
| Good | Baseline |
| Fair / Poor | About −15% prefills, overall clamped −30% to +10% |
| Illness signals | Rest day possible |
When scaling down, Hammr prefers reducing weight before ripping out reps and sets. Intensity labels you see: Increase / Maintain / Reduce / Rest.
Macro half
See Adaptive macros. Inputs include Recovery, weight trend, TDEE, and activity vs expected. Premium without a wearable still gets intake + weight macros, not recovery-based volume.
Where you see it
Home coach plan tiles, Nutrition rings, Why targets changed, and Watch. If those screens disagree, something is still syncing — they are supposed to be the same lock.
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Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.