Recovery Day Planner

Build a personalized recovery day plan with activities, nutrition tips, and sleep recommendations based on your training.

1Describe yesterday's activity and any sore areas.

2Choose your recovery goal and available time.

3Copy your personalized recovery plan.

Recovery Settings

Yesterday's Activity

Sore Areas (optional)

Recovery Goal

Time Available

Recovery Plan

===== RECOVERY DAY PLAN =====
Yesterday: Moderate Training
Recovery Goal: Active Recovery
Time Available: 1hr
OVERVIEW
Moderate effort yesterday — light active recovery is ideal today.
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ACTIVITIES FOR TODAY
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• 20–30 min easy walk or cycling at conversational pace
• Gentle yoga or mobility flow (15–20 min)
• Foam rolling — focus on major muscle groups
• Light stretching — hold each 30–60 seconds
TIME STRUCTURE
60-minute plan: 10 min warm-up, 35-40 min main activity, 10 min cool-down + breathwork.
────────────────────────────────────
NUTRITION TIPS
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• Maintain normal calorie intake.
• Eat adequate protein to support muscle repair.
• Include anti-inflammatory foods: berries, leafy greens, fish.
• Avoid excessive alcohol — it impairs recovery.
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SLEEP RECOMMENDATION
────────────────────────────────────
• Tonight: Aim for 8–9 hours if yesterday was Moderate Training.
• Wind down 30–60 min before bed: no screens, dim lights, cool room.
• A 20-min nap today (before 3 PM) can accelerate recovery.

Exports for this tool

===== RECOVERY DAY PLAN ===== Yesterday: Moderate Training Recovery Goal: Active Recovery Time Available: 1hr OVERVIEW Moderate effort yesterday — light active recovery is ideal today. ──────────────────────────────────── ACTIVITIES FOR TODAY ──────────────────────────────────── • 20–30 min easy walk or cycling at conversational pace • Gentle yoga or mobility flow (15–20 min) • Foam rolling — focus on major muscle groups • Light stretching — hold each 30–60 seconds TIME STRUCTURE 60-minute plan: 10 min warm-up, 35-40 min main activity, 10 min cool-down + breathwork. ──────────────────────────────────── NUTRITION TIPS ──────────────────────────────────── • Maintain normal calorie intake. • Eat adequate protein to support muscle repair. • Include anti-inflammatory foods: berries, leafy greens, fish. • Avoid excessive alcohol — it impairs recovery. ──────────────────────────────────── SLEEP RECOMMENDATION ──────────────────────────────────── • Tonight: Aim for 8–9 hours if yesterday was Moderate Training. • Wind down 30–60 min before bed: no screens, dim lights, cool room. • A 20-min nap today (before 3 PM) can accelerate recovery.