Training & health
Rest Day Planner
A simple, honest guide to how many full rest days a week suits your training frequency.
Free · instant · no sign-upDeterministic
Result
Suggested full rest days / week2
Hard training days5
The rest can be easy/technique work.
General guidance: keep at least one full rest day, and two when training is frequent or high-intensity. Recovery need is individual — listen to your body and any coach or clinician.
The formula
Rest guidance
rest = at least 1 (2 if high-intensity), scaled to frequency
Source: General recovery guidance
What it means
- Rest is when adaptation happens — the plan is not complete without it.
Limitations
- General guidance, not personal advice. Recovery need is individual.
Educational only
This calculator gives general, educational estimates about training and physiology — not personal, medical or nutritional advice. Numbers vary between individuals; check with a qualified coach or healthcare professional before acting on them.
Keep exploring
Follow the threads from this tool into the wider knowledge base.