dincalculator.com / health
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
Should I Train Today?
Training readiness checker. Answer 5 quick questions about sleep, soreness, stress, and energy for an instant readiness score (0-100). No fitness watch needed. Based on Saw et al. (2016).
ReadinessNo watchSubjective wellnessScore 0-100
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
VO2max Calculator
Estimate your aerobic fitness without a lab test. Uses the NTNU non-exercise formula based on age, resting heart rate, waist circumference, and activity level. Based on Nes et al. (2011).
VO2maxAerobic fitnessNTNU formulaml/kg/min
Recovery Score
Daily readiness score combining HRV, resting HR and sleep quality. Transparent formula. No wearable app required.
HRVReadinessDaily check
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
Active Recovery Generator
Personalized rest day routine. Stretching, foam rolling, mobility, light core, and breathing tailored to sore areas and time available.
Rest dayStretchingFoam rollingMobility
Training by Age Checker
How much should you train at your age? Personalized weekly plan: sessions, rest days, intensity, deload, and age-specific tips.
AgeWeekly planDeloadRecovery factor
Recovery Time Estimator
How many hours to rest after a workout? Sport-specific recovery time based on workout type, intensity, age, and sleep quality.
RecoveryHoursSport-specificAge-adjusted