Readiness & Recovery
Recovery Score
Recovery measures overnight physiology only, compared to your personal baseline — not population averages.
Overnight signals
Recovery uses only overnight data from Apple Watch and/or Oura, merged per your priority settings. Heart rate variability carries about 35% weight — higher than your usual suggests a relaxed nervous system. Resting heart rate is about 25% — lower than usual means your heart is not working overtime.
Sleep quality contributes about 25% from duration, deep sleep, and REM versus baseline. Respiratory rate is about 10% and wrist temperature about 5%.
How it differs from readiness
Recovery is retrospective — how did you sleep and recover last night? Readiness is forward-looking — given recovery plus training plus check-in plus food, should you push today?
Adaptive macros use Recovery directly, not Readiness, to avoid circular logic where nutrition adherence already feeds readiness.
Personalization
Each metric compares to your roughly 14-day personal baseline. Scores anchor around 75 for a typical morning. Fully personalized baselines need about seven nights of wearable data.
Poor recovery can trigger protein bumps and carb trims in adaptive macros. Recovery appears on Home, Apple Watch, widgets, and AI Coach explanations.
Related articles
Hammr is available on iOS with Apple Watch support.
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.