Active Recovery vs Rest Day Recommender
Not sure whether to rest or move today? Answer a few quick questions about how your body feels and get a clear recommendation, with ideas for what to do next.
Rest Day or Active Recovery?
Enter how you feel today. The recommender scores your soreness, sleep, recent training load, resting heart rate and stress, then suggests a full rest day, active recovery or a normal session.
Recovery Recommender
Tell us how your body feels today.
Rest vs Active Recovery
How to choose the right kind of easy day
Choose Active Recovery When
You are stiff or mildly sore but otherwise well. Light movement can ease stiffness and help you feel better without adding real training stress.
Choose a Full Rest Day When
You are sleeping badly, your resting heart rate is up, soreness is severe or you have run several hard days in a row. Your body needs time, not more activity.
Keep Active Recovery Easy
Aim for about 20 to 40 minutes at an effort where you can talk comfortably, around 3 to 4 out of 10. Walking, easy cycling, swimming and mobility work all count.
Watch the Trend
One poor night is normal. A run of low scores over several days is a sign to cut volume or add a longer recovery block.
Active Recovery vs Rest Day Comparison
A quick guide to the signals that point towards easy movement or complete rest.
| Signal | Active recovery | Full rest day |
|---|---|---|
| Muscle soreness | Mild to moderate, dull and eases with movement | Severe, lasting or getting worse |
| Sleep | Slightly short, 6 to 7 hours | Under 5 to 6 hours, or several poor nights |
| Resting heart rate | 3 to 5 bpm above normal | 10 bpm or more above normal |
| Training load | 3 to 4 days in a row, moderate effort | 5 or more days in a row, or very hard sessions |
| Stress and mood | Moderate stress, still motivated | High stress, irritable or flat |
| Pain or illness | None | Sharp or joint pain, fever or illness: rest and seek advice |
| Typical session | 20 to 40 min walk, easy bike, swim or mobility | No structured exercise, focus on sleep, food and fluids |
Recovery Day FAQ
Answers to the most common questions about rest days and active recovery.
Active recovery is low-intensity movement such as walking, easy cycling, swimming or mobility work that keeps blood flowing without adding training stress. A rest day means no structured exercise so your body can fully recover.
Most people benefit from at least one full rest day or very light day per week. Hard or high-volume training blocks, poor sleep and high life stress can all mean you need more.
Keep it easy enough to hold a conversation, roughly 3 to 4 out of 10 effort, for about 20 to 40 minutes. If it feels hard, you have turned it into a workout.
A resting heart rate several beats above your normal can be a sign of fatigue, stress, poor sleep or illness. A rise of around 10 beats or more is a strong signal to rest, especially alongside other symptoms.
If you have sharp or joint pain, swelling, fever, chest pain, dizziness or pain that does not improve, stop training and speak to a doctor or physiotherapist. This tool is a general guide, not medical advice.