Online Tool Store
Recovery Day Planner
Log your training intensity, sleep, soreness and experience to get a suggested number of rest days and activity level, updated instantly in your browser.
🔒 This tool runs entirely in your browser. Your files are never uploaded to a server.
Recovery Day Planner
Log today's training and last night's sleep to get a suggested recovery window.
Suggested recovery
This is a general planning suggestion, not medical advice — see the FAQ below.
How it works
- Log your most recent training session's intensity.
- Log how much sleep you got the night before.
- Log your current muscle soreness and your training experience.
- Get a suggested number of recovery days and activity level, updated instantly as you change any input.
The method
Each factor adds or subtracts points on a simple, transparent scale: higher training intensity and more soreness add points, sleep below the CDC's recommended 7 hours a night adds points based on how short you fell, and training experience shifts the total slightly — beginners tend to get more delayed-onset muscle soreness from unaccustomed exercise, so a small caution margin is added, while well-conditioned trainees recover faster from the same session. The total score maps to a suggested number of rest days and activity level. This is general sports-science guidance, not a validated clinical formula — the reasoning line under your result shows exactly which factors drove the suggestion, so you can judge it for yourself.
FAQ
What factors does this consider?
Four: your training intensity, how much sleep you got, your current muscle soreness, and your training experience. Each one moves the suggested recovery window up or down, and the reasoning line under the result shows exactly how.
Is this a substitute for medical advice?
No — this gives a general planning suggestion. If you're dealing with an actual injury or persistent fatigue, check with a professional.
Does active recovery count as rest?
Light mobility work, walking, or easy stretching is generally fine on a recovery day — it's high-intensity training that should be avoided.
How much sleep do I need for workout recovery?
The CDC recommends 7 or more hours a night for adults, and that's the threshold this planner uses — sleep below 7 hours adds to your suggested recovery window, and the shortfall below 6 hours adds even more.
Why does training experience affect the result?
Beginners tend to get more delayed-onset muscle soreness from unaccustomed exercise and generally need a bit more caution, while well-conditioned, experienced trainees typically recover faster from the same session — so the same intensity nudges the suggestion differently depending on experience.
How we compare
| Feature | Online Tool Store | Mesostrength's Rest Day Calculator | Wearable recovery scores (Whoop, Oura) |
|---|---|---|---|
| Weighs intensity, sleep, soreness, and experience | Yes | Yes | Sleep + biometrics only |
| Shows the reasoning behind the number | Yes | No | Partial (proprietary score) |
| No account, wearable, or app install | Yes | Yes | No |
| Instant, in-browser result | Yes | Yes | Overnight sync delay |
| Free, with no upsell to use it | Yes | Yes, but upsells a paid app | Subscription required |
For a quick, honest check on whether to rest today with no signup and no hardware, this is the fastest option — a wearable's HRV-based score can add more precision, but only if you already own and wear the device.