Injury & Recovery Calculators
Plan safe return to running, recovery timelines and cross-training alternatives.
Return to Running Calculator
Plan a safe return-to-running schedule after time off or injury.
Recovery Time Calculator
Estimate recovery time needed between hard sessions.
Step Down Calculator
Calculate step-down weeks for safe mileage progression.
Cross Training Calculator
Calculate equivalent cross-training effort for running fitness.
Rest Day Calculator
Calculate optimal rest day frequency based on training load.
Ice Bath Calculator
Calculate optimal ice bath temperature and duration for recovery.
Compression Calculator
Calculate when to use compression garments for recovery.
Foam Rolling Calculator
Calculate foam rolling time per muscle group for recovery.
8 free calculators in Injury & Recovery
Injury & Recovery Calculators
Plan a safe return to running after injury or time off, calculate recovery timelines, and find cross-training alternatives. These tools help you come back stronger without re-injury.
The key to a successful comeback is patience and gradual progression. Our calculators follow the widely recommended 10% rule and evidence-based recovery protocols.