Recovery Modality Selector
Compares ice bath, sauna, massage, compression, active recovery and recommends the best combination for your situation.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Recovery Modality Selector
Compares ice bath, sauna, massage, compression, active recovery and recommends the best combination for your situation.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Training intensity (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Training volume
Choose the option that matches your context; available options include Low, Moderate, High.
Days per week
Enter a measured or estimated value (minimum 1) (maximum 14), using the unit indicated in the field label.
Budget
Choose the option that matches your context; available options include Low, Moderate, High.
Time available (min)
Enter a measured or estimated value (minimum 5) (maximum 90), using the unit indicated in the field label.
Soreness level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Sleep quality (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Stress level (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Goal
Choose the option that matches your context; available options include Hypertrophy, Strength, Fat Loss.
Age
Enter a measured or estimated value (minimum 12) (maximum 100), using the unit indicated in the field label.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Cold and heat exposure have contraindications. Those with cardiovascular conditions, pregnancy, or Raynaud's should consult a physician.
Read the full disclaimerFrequently asked questions
What does the Recovery Modality Selector estimate?
Compares ice bath, sauna, massage, compression, active recovery and recommends the best combination for your situation.
Which information do I need for this recovery tool?
Provide Training intensity (1-10), Training volume, Days per week, Budget, Time available (min), and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Cold and heat exposure have contraindications. Those with cardiovascular conditions, pregnancy, or Raynaud's should consult a physician. Read the medical disclaimer.
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