Recovery
Recovery
Sleep
Sleep & Recovery Calculator
🧮 About this calculator
Estimates how much sleep you need based on training volume. Lifting 6 days a week while sleeping 6 hours a night is a recipe for burnout — this calculator shows you the math.
Inputs
📘 Formula & explanation
Sleep target = 7 + training volume adjustments
Baseline: 7-9 hours for adults (National Sleep Foundation). Add 30 min per training day for moderate intensity, 60 min for heavy.
References
- National Sleep Foundation
- Watson AM (2017)
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Apply this to your training
Use the result to pick or adjust a workout plan, or browse the exercise library.