Hammr Score, Cardio Score, Fitness and Freshness
Each GPS session gets a Hammr Score. Cardio Score averages recent sessions. Fitness and Freshness track longer-term load.
These scores only apply to outdoor GPS sessions. Gym lifting uses volume, 1RM estimates, and muscle group scores instead.
Hammr Score (one session, 0–100)
| Piece | Up to | What it rewards |
|---|---|---|
| Distance | 40 points | Caps around 10 km |
| Pace efficiency | 30 points | Faster relative to your ability |
| Heart rate effort | 30 points | Time in zones 3–5 |
You see it on the session summary.
Hammr Cardio Score (rolling)
Average of recent session Hammr Scores over the last 30 days, up to 20 runs. Shown on the Workouts tab and Cardio Score History.
Fitness, fatigue, and form
Hammr uses a Banister-style model from daily relative effort (minutes in HR zones × zone weights):
- Fitness builds slowly (long time constant).
- Fatigue responds to the last several days.
- Form ≈ Fitness − Fatigue. Positive form usually means you’re fresh enough to push cardio.
User copy: fitness builds over weeks. Positive form usually means you’re fresh enough to push.
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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.