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Recovery

Sleep Cycle Calculator

Plan suggested bedtimes or wake times using 90-minute sleep-cycle estimates and a 15-minute sleep-onset allowance.

90-Minute Cycle Planner

Includes an estimated 15-minute sleep-onset period. Personal sleep needs vary.

Suggested Wake Times

05:15

4 cycles · 6h

06:45

5 cycles · 7.5h

Recommended range

08:15

6 cycles · 9h

Recommended range

Note: These calculators provide estimates for educational purposes and are not medical advice. Consult a healthcare professional before beginning or changing an exercise program. Read the medical disclaimer.