HIIT Recovery Spacing Tool

Analyze planned hard sessions and identify where insufficient spacing exists between demanding interval workouts.

Direct answer: Enter your planned hard sessions by day and use a minimum-gap rule to identify HIIT clusters that deserve calendar review.

Planned hard sessions — one per line: day,type

Minimum gap between hard sessions (days)

Minimum gap between HIIT sessions (days)

Why this tool is useful

HIIT spacing can be affected by strength work, sport, long sessions, and other demanding workouts. A single HIIT-to-HIIT check can miss those interactions.

How it works

The app checks the entered hard sessions in day order, then separately checks HIIT-to-HIIT gaps. Both rules are user-defined and shown as calendar flags.

Interpretation and common mistakes

Use the result as a transparent planning aid. It uses the values you enter and does not measure readiness, health status, injury risk, or individual recovery.

Keep definitions consistent when comparing sessions or weeks.
Separate user-entered assumptions from recorded measurements.
Treat flags as planning prompts, not universal limits.

Frequently asked questions

Can I set a zero-day gap?

Yes. This permits sessions on consecutive days under the selected calendar rule.

Does it determine recovery capacity?

No.

Can strength count as a hard session?

Yes. Enter it as a hard-session type.

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