Readiness Score
Readiness combines overnight recovery, muscle freshness, training load, morning check-in, and nutrition adherence into one report card for today.
Readiness answers: am I ready to train hard today? It looks forward. Recovery only looks at last night.
What goes into it
| Component | Weight | Measures |
|---|---|---|
| Overnight recovery | 50% | HRV, RHR, sleep from last night |
| Muscle freshness (ACWR) | 20% | Whether tissue bounced back from recent work |
| Training load | 15% | Yesterday vs your usual |
| Morning check-in | 10% | Mood, energy, soreness |
| Nutrition adherence | 5% | Protein and calorie consistency |
Missing data does not zero the score. Components with data fill in; sparse days use conservative estimates.
Score bands
| Band | Range | Meaning |
|---|---|---|
| Excellent | 85+ | Primed to push |
| Good | 70–84 | Train normally |
| Fair | 55–69 | Some fatigue — consider dialing back |
| Poor | Below 55 | Recovery first |
What Readiness drives
- The daily Adaptive Decision (macros + volume guidance)
- Home daily brief in plain language
- Workout Coach intensity: Increase / Maintain / Reduce / Rest
- AI Coach context
Adaptive macros use Recovery directly, not Readiness, so nutrition adherence cannot chase itself.
Sparse data
Without a wearable, check-in and training load still contribute; recovery may sit near a Good fallback (~75). Scores personalize after about seven nights of wearable data. Steps-only users get simpler messaging until Watch or Oura is connected.
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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.