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Workout Recovery Calculator
Calculate optimal recovery time between workouts based on various factors
Exercise Type
Strength Training
Heavy weight training
Muscle damage
High recovery needs
48-72h recovery
Focus: Muscle repair and growth
HIIT
High-intensity interval training
Metabolic stress
CNS fatigue
24-48h recovery
Focus: Energy system recovery
Cardio
Endurance training
Aerobic stress
Lower recovery needs
12-24h recovery
Focus: Cardiovascular adaptation
Sports
Athletic activities
Mixed demands
Variable recovery
24-48h recovery
Focus: Sport-specific adaptation
Workout Intensity
Light
Easy workout, minimal fatigue
• Low fatigue
• Quick recovery
• Minimal soreness
Active recovery
Moderate
Challenging but manageable
• Moderate fatigue
• Standard recovery
• Some soreness
Balanced training
Intense
Very challenging workout
• High fatigue
• Extended recovery
• Significant soreness
Peak performance
Maximum
All-out effort
• Maximum fatigue
• Long recovery
• Severe soreness
Maximum effort
Training Experience
Beginner
New to training
Higher recovery needs
Slower adaptation
More rest required
Focus: Building foundation
Intermediate
1-3 years experience
Balanced recovery
Good adaptation
Standard rest
Focus: Progressive overload
Advanced
3+ years experience
Efficient recovery
Fast adaptation
Less rest needed
Focus: Peak performance
Training Goal
Muscle Gain
Building lean muscle mass
Recovery Focus: Muscle repair and growth
Higher protein intake
Extended rest periods
Sleep optimization
Strength
Increasing maximum strength
Recovery Focus: CNS recovery and adaptation
Longer rest periods
Stress management
Quality sleep
Endurance
Improving cardiovascular endurance
Recovery Focus: Energy system recovery
Carb replenishment
Active recovery
Hydration
Fat Loss
Reducing body fat percentage
Recovery Focus: Metabolic recovery
Calorie management
Sleep quality
Stress reduction
Performance
Optimizing athletic performance
Recovery Focus: Complete system recovery
Comprehensive recovery
Periodization
Monitoring
Age (years)
Average Sleep Hours per Night
Sleep Quality (1-10)
Poor (1)
Current: 7
Excellent (10)
Calculate Recovery Time