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Training & Recovery Calculators

Evidence-based tools for training load management, HRV readiness, and breathwork — based on peer-reviewed sports science research.

Check training load →

Tools

Training Load Calculator (ACWR)

Calculate your Acute:Chronic Workload Ratio to identify injury risk zones. Based on Gabbett (2016) research on training load and injury prevention.

ACWRInjury riskGabbett 2016km / h / AU

HRV Deviation Calculator

Morning HRV readiness check. Compare today's HRV against your 7-day baseline to decide training intensity. Based on Plews et al. (2013).

HRV7-day baselineReadinessms

Breathing Protocol Selector

Evidence-based breathwork for recovery, focus, sleep, and pre-performance. Includes animated breath timer. Based on Balban et al. (2023), PLOS One.

BreathworkRecoveryFocusSleepBalban 2023