What fits
today?
Build a realistic plan around the body, time, and equipment you actually have today—not the perfect day you imagined last week.
- No account
- Instant result
- Free to use
A plan should respond to the day.
Sleep and soreness are useful context, but they are not a diagnosis or a complete readiness score. This generator uses them as simple signals to scale the dose of movement up or down.
Very high soreness pauses the workout regardless of sleep or available time. For other results, the workout is included in the movement total, and the suggested duration never exceeds the time you entered. You do not need to use all of it.
Treat the result as a starting point. Pain, illness, dizziness, unusual shortness of breath, or a medical restriction should override a calculator.
Should I train when I am sore?
Mild, familiar muscle soreness may be compatible with lighter training. Very high, sharp, or movement-changing discomfort is a reason to stop and get qualified advice.
Is the hydration number a prescription?
No. Fluid needs vary with body size, climate, sweat rate, food, session duration, and health conditions. Drink to thirst and follow clinical advice if you have fluid restrictions.