Rest Day Calculator
Calculate your optimal rest days based on training intensity, recovery factors, and individual characteristics. Based on research from Schoenfeld, Helms, and Israetel on recovery science.
Your Training & Recovery Profile
Your Results Will Appear Here
Enter your training and recovery information above to calculate optimal rest days.
Understanding Recovery Science
The Science of Recovery
Muscle Protein Synthesis
MPS peaks 24-48 hours post-workout and returns to baseline by 72 hours. This is why most muscles can be trained 2-3x per week.
CNS Recovery
Heavy strength training (90%+ 1RM) requires 48-72 hours for central nervous system recovery, limiting high-intensity frequency.
Signs You Need More Rest
- •Declining performance or strength
- •Persistent muscle soreness
- •Elevated resting heart rate
- •Poor sleep quality or insomnia
- •Increased irritability or mood swings
- •Getting sick more frequently