Rest Day / Recovery Calculator
Recommended rest days = base + intensity adjustment − sleep credit + age adjustment.
Result
Recommended rest
1.0 day
Before next mod session of same muscle group / system.
- Intensitymod
- Base rest days1
- Sleep adjustmentNeutral.0
- Age adjustment0
- Recommended rest1.0 days
Step-by-step
- Base by intensity: mod → 1 day.
- Sleep adjustment: 7.5 hrs → 0.
- Age adjustment: 35 yrs → 0.
- Total = max(0, 1 + 0 + 0) = 1.0.
How to use this calculator
- Pick honest intensity of last session.
- Enter average sleep over the last 3 nights.
- Enter age.
- Use as a guideline, not absolute — your body knows.
About this calculator
Recovery is highly individual but follows patterns: easy aerobic work needs little, max efforts need 48-72 hours. Sleep is the single biggest modifier — 8+ hours doubles recovery rate vs. <6. Age matters too: 40+ year-olds typically need 25-50% more rest between hard sessions. This calculator gives a starting estimate; track your own response (HRV, soreness, performance the next day) to dial in.
Frequently asked
For elites with months of base, possibly. For most: 2-3 hard sessions / week max. Easy days between are required for adaptation.
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