Recovery Tool
Rest Day Planner
Build a simple recovery-day plan around how you actually feel today. Rest days are not “doing nothing” days — they are the bit that helps training keep working.
This is a general planning tool. Sharp pain, swelling, dizziness, chest symptoms, suspected injury or worsening symptoms should not be handled by trying to “recover harder” at home.
Your Recovery Day
Balanced Rest Day Plan
Ready when you are
Choose your recovery details and generate a practical plan.
What A Good Rest Day Can Include
A walk, easy mobility or gentle cycling can help you feel better without turning a rest day into another workout.
Keep protein, meals and fluids sensible. Recovery does not work well when the day becomes takeaway, snacks and forgetting water exists.
A good rest day gives you a chance to make tonight easier: calmer evening, earlier wind-down and fewer unnecessary tasks.
Work stress, poor sleep and hard training all count. Recovery is not just about sore muscles.
Related Recovery Tools
Recover with a plan, not just hope.
Use these tools to match training, sleep and energy with what your body can realistically handle.
Recovery
Rest Day Calculator
Use sleep, soreness, stress and recent training to decide whether to train, recover actively or rest.
Recovery
Sleep Debt Calculator
Track weekly sleep, estimate your sleep deficit and get a practical recovery plan.
Recovery
Wake Up Time Calculator
Work backwards from your wake-up time and find practical bedtime and wind-down options.