Thismed
Lab

RecoveryTimer

Five body systems. Recovering in real-time.
Built on exercise physiology.

0%
overall recovery
Ready to train
Get notified when your body is ready to train again?
1–3hr
MPS peak
30min
Glycogen window
3–72hr
Immune window
4–16hr
CNS recovery
48hr
Full recovery

Exercise causes controlled micro-damage — the stimulus for adaptation. This tool tracks five key recovery systems.

MPS peaks 1–3h post-exercise. Glycogen resynthesis fastest in first 30–60 min via GLUT4.

The immune "open window" lasts 3–72h. CNS shifts from sympathetic overdrive back to parasympathetic over 4–16h.

1.Peake JM, et al. J Appl Physiol. 2017;122(3):559-570.
2.Damas F, et al. Sports Med. 2015;45(6):801-807.
3.Ivy JL. J Sports Sci Med. 2004;3(3):131-138.
4.Bishop NC, Gleeson M. Front Biosci. 2009;14:4444-4456.
5.Dupuy O, et al. Front Physiol. 2018;9:403.
Method: Five-system model based on peer-reviewed exercise physiology timelines.
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Disclaimer
This tool is provided for informational and illustrative purposes only — designed to visualize general trends, not to deliver precise clinical results. It provides a simplified general trend based on published exercise physiology research. Actual recovery depends on age, fitness level, exercise intensity, nutrition, sleep quality, body composition, individual physiology, etc. This is not a clinical calculator and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.