Post Workout Recovery Calculator
Calculate post workout recovery with our free tool. See your stats, compare against averages, and track progress over time.
Reviewed by Sher, Sports Science & Nutrition Specialist
Reviewed by Sher, Sports Science & Nutrition Specialist
Formula
Recovery Hours = Base × Intensity Factor × Sleep Penalty
Recovery time depends on workout intensity, duration, muscle damage, sleep quality, and nutrition. Adequate protein (1.6-2.2g/kg) speeds recovery.
Worked Examples
Example 1: Heavy leg day
Problem:60 min, RPE 8, 3 muscle groups, 7hr sleep
Solution:24 × 1.6 × 1.0 = 38.4 hours
Result:~38 hours recovery needed
Example 2: Light upper-body session, poor sleep
Problem:40 min, RPE 5, 1 muscle group, 5.5hr sleep
Solution:24 × 1.0 × 0.33 × 1.5 = 11.9 hours
Result:~12 hours recovery needed (extended by sleep deficit)
References
Reviewed by Sher, Sports Science & Nutrition Specialist · Editorial policy