Sleep, readiness, rest-day and focus tools.
Recovery Tools
Recovery is part of training, not the bit you remember after everything starts hurting. Use these tools to plan sleep, assess readiness, organise rest days and recover useful time from distractions.
Tool Directory
Free sleep, recovery, rest-day, focus and time-management tools to support sensible training and better routines
Choose a tool below. Individual tool URLs remain unchanged.
Live Tool
Sleep Calculator
Find useful bedtimes and wake-up times based on sleep cycles.
Live Tool
Time Recovery Calculator
See how much scrolling, streaming and distractions cost each week and year.
Live Tool
Sleep Debt Calculator
Track your sleep across the week, estimate your sleep deficit and get a practical recovery plan.
Live Tool
Wake Up Time Calculator
Work backwards from your wake-up time and find practical bedtime and wind-down options.
Live Tool
Bedtime Calculator
Choose your bedtime and find practical wake-up times around your preferred sleep target.
Live Tool
Rest Day Planner
Create a practical recovery-day routine around your sleep, soreness, stress, energy and recent training.
Live Tool
Recovery Score Calculator
Check your recovery and training readiness using sleep, stress, soreness, energy, hydration and recent training load.
Live Tool
Screen Time Calculator
Estimate daily, weekly and yearly phone, computer, TV and gaming screen time — and see time you could reclaim.
Live Tool
Focus Time Calculator
Plan realistic deep-work blocks, breaks and useful focus time around your available time and energy.
Live Tool
Weekly Time Audit Tool
See where your week goes and find realistic time you can reclaim for sleep, fitness, focus and priorities.