Advisor

Energy System Rest Advisor

Match the rest interval to the actual demand of the set. Pick the exercise profile, training goal, and intensity band to see which energy systems dominate and how long to wait before the next effort.

Training goal
Intensity band

Recommended rest

3:00

Heavy compound work with high neural demand benefits from fuller ATP and nervous-system recovery.

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ATP-PC

50%

Glycolytic

35%

Oxidative

15%

Recovery profile at the recommended rest

ATP Recovery 100%
Lactate Clearing 95%
Neural Recovery 100%