Recovery Score
Recovery is last night only. Hammr compares overnight wearable signals to your ~14-day baseline, not to other people.
Recovery answers: how well did I recover while I slept? It does not include yesterday’s workout, this morning’s mood, or whether you hit protein.
Overnight signals
| Signal | Weight | Higher/lower than your usual |
|---|---|---|
| HRV | 35% | Higher usually means a calmer nervous system |
| Resting heart rate | 25% | Lower usually means less overnight strain |
| Sleep quality | 25% | Duration, deep, REM vs baseline |
| Respiratory rate | 10% | Steady overnight breathing |
| Wrist temperature | 5% | Small baseline shifts |
Sources are Apple Watch and/or Oura, merged per your priority. See How Health data is merged.
How it is scored
- Collect overnight metrics.
- Compare each to your roughly 14-day personal baseline.
- Weight and combine into 0–100.
- A typical morning sits around 75 — not a fake 98.
Bands: Excellent, Good, Fair, Poor — same language as other rings, interpreted as bounce-back quality.
What Recovery drives
- 50% of Readiness
- Adaptive macros — poor recovery can bump protein and trim carbs
- Recovery ring on Home, Watch, and widgets
- AI Coach explanations
Fully personalized baselines need about seven nights of wearable data.
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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.