Recovery Time Calculator
How long until a muscle group is ready for another hard session? Based on training volume (sets), intensity (RIR), muscle group, and your experience level. Use it to set up split frequency.
The session you finished
How it's estimated
Recovery scales with three things: muscle group (large compound movers take longer than small isolation muscles), volume × intensity (sets near failure cost more), and individual factors (training age, sleep).
Baseline recovery (per muscle group, hard session)
- Quads, hamstrings, back, chest: ~48 hours
- Glutes, shoulders: ~36 hours
- Arms, calves, abs: ~24 hours
Modifiers
This is a heuristic — individual recovery varies. The honest signal is HRV trend over 3–5 days, which is what FitBear actually uses.
FAQ
Can I train the same muscle two days in a row?
If yesterday was light (RIR 3+, low volume), yes — go light again or hit a different rep range. Two hard sessions back-to-back is usually counterproductive for the same muscle.
Why do bigger muscles take longer to recover?
More muscle damage and central fatigue per session. Large compound lifts also drain CNS, not just muscle fibers.
How do I know I'm actually recovered?
Soreness gone, weights move with normal bar speed, no joint stiffness. HRV back to baseline is the most objective marker.
Recovery, automated.
FitBear reads your real HRV, sleep, and workout history — and tells you whether to push or back off today.
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