Calculator
ATP-PC Recovery Calculator
Set your rest time and see how much of your ATP-PC energy system has recovered, based on phosphocreatine resynthesis research. It tells you what that rest is good for so you know whether you are ready for the next set.
ATP-PC recovered
85%
Best used for
Hypertrophy, 8 to 12 reps.
Recovery Curve
Percentage of ATP-PC recovered over rest time. The marker tracks your input.
Reference points
| Rest | Recovered |
|---|---|
| 10s | 28% |
| 30s | 50% |
| 1 min | 85% |
| 1.5 min | 93% |
| 2 min | 95% |
| 3 min | 97% |
| 5 min | 99% |
| 8 min | 100% |
Data interpolated from phosphocreatine resynthesis measured by Bogdanis et al. 1995.
Frequently Asked Questions
How is ATP-PC recovery percentage calculated?
The percentages are interpolated from phosphocreatine resynthesis data measured by Bogdanis and colleagues in 1995. Recovery is roughly 50% at 30 seconds, 85% at 60 seconds, 93% at 90 seconds, and 97 to 100% after 3 to 5 minutes.
How much rest do I need to fully recover ATP?
Near-complete recovery of 97 to 100% takes 3 to 5 minutes. Half of your ATP-PC comes back in the first 30 seconds, but the final few percent take several minutes because recovery is exponential, not linear.
Why does the curve flatten after 90 seconds?
Phosphocreatine resynthesis has a fast early phase and a slow later phase. Most of the recovery happens quickly, so gains beyond 90 seconds are small but still matter for heavy strength and power work.