Reps to Recovery Calculator
Calculate optimal recovery time based on your workout volume, intensity, and muscle groups trained
Workout Parameters
30-100% of your 1RM
Recommended Recovery Time
Rest Days:
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hours:
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Enter your workout parameters and click calculate
Recovery Guidelines
- Light intensity (30-50%): 24-48 hours recovery
- Moderate intensity (50-75%): 48-72 hours recovery
- High intensity (75-85%): 72-96 hours recovery
- Maximum intensity (85-100%): 96-120 hours recovery
These are general guidelines. Individual recovery varies based on age, sleep, nutrition, and training experience.