Recover better

Line up sleep, hydration and training intensity so each session counts.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

The calculators, in order

Start here Sleep Calculator
Calculate optimal bed and wake times based on 90-minute sleep cycles.
Then Water Intake Calculator
Calculate daily water intake based on weight, activity level, and climate.
Then Heart Rate Zone Calculator
Calculate personalized training zones with the Karvonen method.
Then Intermittent Fasting Window Planner
Plan protocol-based eating and fasting windows with a 24-hour timeline and 5:2 day picker.