recovery · Interactive tool
DOMS Onset Predictor
Estimate soreness peak time from session type and load.
Interactive Tool
DOMS Onset Predictor
Estimate peak soreness time and recovery window from session type and eccentric load.
Onset
20h
Peak soreness
2.1d
Resolves by
4.4d
Recovery tips
- • Light aerobic activity (15-20 min walk)
- • Protein within 2h post-session
- • Sleep 7-9h
- • Avoid heavy lifting on the same muscle for 48-72h
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