The muscle recovery map shows, muscle by muscle, whether you're ready to train it again, still recovering, fatigued, or haven't trained it in a while. It's free for everyone and sits on the Recovery page, with a body outline alongside a list you can expand for detail.
Where to find it
Recovery page → Muscle Recovery section.
Reading the map
Each tracked muscle gets a status: Ready to train, Recovering, Fatigued, or Neglected (not trained in a while). The body outline colors by status, and the list beside it names the same statuses with a short reason underneath each one: how many hard sets you did and when, or how long it's been since you last trained that muscle.
A muscle trained within the last day is never shown as fully recovered on the same day you trained it, no matter how light the session was. Recovery always takes at least until the next day to register.
Expanding a row
Tap a muscle with a reason listed to expand it and see exactly which exercises contributed: the exercise name, how many sets counted, your effort on them, and how long ago. Each line also shows roughly how much it's still contributing to that muscle's current status, so a session from several days ago that's mostly faded reads differently from one you did today.
Good to know
- The list is always shown in the same order (Chest, Back, Shoulders, Biceps, Triceps, Forearms, Quads, Hamstrings, Glutes, Calves, and Core) rather than sorted by how fatigued each muscle is. That's deliberate: a muscle's status changes daily, so a fixed order lets you learn where to look, while a sorted list would reshuffle every morning.
- Every muscle is listed, not only the ones that need attention, so you can also see what's clear to train.
- Traps isn't tracked as its own row: trapezius work from other exercises is reflected under Back instead.
- If you've logged only a few workouts, some muscles may show as Neglected only because there isn't enough history yet, not because anything is wrong.