Recovery Time Calculator
Estimate ideal recovery time after workouts considering age, training type, duration and intensity.
Important Medical Disclaimer
This calculator is an educational and clinical decision support tool. Results DO NOT replace professional medical evaluation, laboratory tests, or clinical judgment. Always consult a qualified healthcare professional for diagnosis, treatment, and clinical decisions. Calculations are based on scientifically validated formulas but may not be applicable to all patients.
Calculate Recovery
What is Recovery Time?
Recovery time is the period needed for the body to repair tissues, replenish energy and adapt to training stress. Inadequate recovery leads to overtraining, injuries and suboptimal results. Varies with age, intensity, duration, training type and individual conditioning.
How to Calculate?
The calculator considers multiple factors: age (slower recovery with aging), training type (strength requires more recovery than light cardio), duration and perceived intensity (Borg scale 1-10). Provides estimate in hours for full recovery before next intense workout.
Frequently Asked Questions
How long should I rest between workouts?
Depends on intensity and type. Light/moderate workouts: 24h. Intense/strength: 48-72h for specific muscle groups. HIIT: 48h minimum. Advanced athletes recover faster. Listen to your body: persistent fatigue, excessive muscle soreness and performance drop indicate need for more rest.
What is Borg scale?
Subjective scale of perceived exertion (RPE - Rating of Perceived Exertion) from 1-10 or 6-20. Reflects intensity felt during exercise. 1-3: very light, 4-6: moderate, 7-8: intense, 9-10: maximum. Useful for adjusting intensity and estimating necessary recovery.
Active vs passive recovery?
Passive recovery: complete rest. Active recovery: light activity (walking, yoga, stretching) that increases blood flow without stressing body. Active may accelerate lactate removal and reduce muscle soreness (DOMS). Combine both: passive after very intense workouts, active between moderate workouts.
How to improve recovery?
1) Adequate sleep (7-9h/night) - when most repair occurs; 2) Nutrition: protein for muscles, carbs for energy; 3) Hydration; 4) Stretching/mobility; 5) Massage/foam rolling; 6) Manage stress; 7) Periodization: vary intensity throughout week.
Signs of insufficient recovery?
Chronic fatigue, irritability, insomnia, performance drop, elevated resting heart rate, persistent pains, increased disease susceptibility, loss of motivation. If presenting multiple symptoms, reduce training volume/intensity and prioritize rest. Overtraining can take months to reverse.
Related Topics
- Heart Rate Training Zones
- VO2 Max Calculator
- Training Periodization
- Overtraining Syndrome
- Recovery Nutrition
Scientific References
- 1. Kellmann M, Bertollo M, Bosquet L, et al. Recovery and Performance in Sport: Consensus Statement. Int J Sports Physiol Perform. 2018;13(2):240-245.
- 2. Barnett A. Using recovery modalities between training sessions in elite athletes. Sports Med. 2006;36(9):781-796.
- 3. Bishop PA, Jones E, Woods AK. Recovery from training: a brief review. J Strength Cond Res. 2008;22(3):1015-1024.