Recovery Tracker
Recovery is where fitness gains are made. Our free recovery tracker helps you log daily metrics — sleep quality, muscle soreness, energy levels, mood, and resting heart rate — to generate a recovery score. Use it to decide whether to train hard, do active recovery, or take a full rest day.
Sleep Quality
How well did you sleep last night?
Muscle Soreness
How sore are you?
Energy Level
How is your energy today?
Mood
How is your mood?
Resting Heart Rate
Is your resting HR higher than usual?
Recovery Essentials
Massage guns, foam rollers, and compression gear to support faster recovery between workouts.
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Frequently Asked Questions
How do I know if I'm recovered enough to train?
How long does muscle recovery take?
What are signs of overtraining?
Does sleep affect recovery?
More Recovery Tools
View all →Flexibility Tracker
Track your flexibility progress across key body areas. Log stretching sessions, monitor range of motion improvements, and build a consistent stretching routine.
Mobility Assessment
Assess your joint mobility across 8 key areas with guided self-tests. Identify limitations, get a mobility score, and receive personalised improvement suggestions.
Stretching Routine
Generate a personalised stretching routine based on your target areas, available time, and flexibility level. Get an ordered sequence with hold times.
Muscle Recovery Calculator
Estimate muscle group recovery time based on workout intensity, training experience, and lifestyle factors. Know when each muscle group is ready to train again.
Related Tools
Sleep Calculator
Calculate optimal bedtimes and wake-up times based on 90-minute sleep cycles. Align your schedule to wake between cycles and feel more rested every morning.
Flexibility Tracker
Track your flexibility progress across key body areas. Log stretching sessions, monitor range of motion improvements, and build a consistent stretching routine.
Mobility Assessment
Assess your joint mobility across 8 key areas with guided self-tests. Identify limitations, get a mobility score, and receive personalised improvement suggestions.
Breathing Timer
Follow guided breathing patterns including box breathing, 4-7-8, and deep belly breathing. Reduce stress, lower heart rate, and improve focus with timed sessions.