Rest Time Calculator
Calculate optimal rest time between sets based on exercise type, intensity, and fitness level
Workout Details
Weight in lbs or kg
Ready to Calculate
Enter your workout details to calculate optimal rest times
How to Use the Rest Time Calculator
Select Exercise Type
Choose between Strength Training (compound lifts, resistance exercises), Cardio (running, cycling, aerobic work), or HIIT (high-intensity interval training). Each type has different rest requirements.
Enter Sets and Reps
Input the number of sets you plan to complete and the repetitions per set. More sets and higher reps typically require adjusted rest periods to maintain performance quality.
Add Weight (Optional)
For strength training, you can optionally enter the weight lifted. While not required for the calculation, it helps track your workout intensity over time in your history.
Set Intensity Level
Use the slider to indicate your effort level from 50-100%. Higher intensity workouts (85%+) require longer rest periods to allow for proper recovery and ATP replenishment.
Choose Fitness Level
Select Beginner, Intermediate, or Advanced. Beginners need 30% more rest time for proper recovery, while advanced athletes can recover faster due to training adaptations.
Review Recommendations
The calculator provides optimal rest times, minimum and maximum ranges, work-to-rest ratios, and recommendations for different training goals like strength, hypertrophy, endurance, and power.
Rest Time Training Tips
Heavy Strength Training
For heavy strength training (85%+ intensity), rest 3-5 minutes between sets to fully replenish ATP-PC energy systems and maintain power output.
Hypertrophy Training
Hypertrophy training (60-75% intensity) benefits from 60-90 second rest periods, creating metabolic stress while allowing sufficient recovery for volume.
HIIT Work-to-Rest Ratios
HIIT workouts typically use 1:2 or 1:3 work-to-rest ratios. For example, 30 seconds of work followed by 60-90 seconds of active recovery.
Endurance and Conditioning
Use shorter rest times (30-45 seconds) for endurance and conditioning work to keep heart rate elevated and improve cardiovascular adaptations.
Active Recovery
Active recovery during rest periods (light walking, stretching) can help clear lactate and maintain blood flow without compromising performance.
Monitor Your Breathing
Monitor your breathing - wait until your breath returns to near-normal before starting the next set, especially for compound movements.
Quality Over Speed
Rest times can be reduced as you become more conditioned, but avoid rushing recovery just to finish faster. Quality over speed prevents injury.
Circuit Training Strategy
For circuit training or supersets, alternate muscle groups to reduce required rest time while maintaining high-quality performance on each exercise.