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Muscle Recovery Timeline API

Calculate when to train a muscle group again based on workload, training age, protein, and sleep recovery inputs.

Endpoint

  • GET /api/v1/fitness/muscle-recovery-timeline
  • POST /api/v1/fitness/muscle-recovery-timeline/post

Parameters

Name Type Required In Description
muscle_group string Yes Query/Body chest,back,legs,shoulders,arms,core,glutes,calves,full_body.
workout_intensity string Yes Query/Body low,moderate,high,very_high,maximal.
total_sets integer (1-60) Yes Query/Body Working sets completed for the session.
training_age_years number (0-40) Yes Query/Body Training experience in years.
protein_intake number (30-450) Yes Query/Body Daily protein intake in grams.
sleep_hours number (0-16) Yes Query/Body Sleep duration.
lang string No Query Response language (en,es,de,fr,pt,ja,hi,ar).

Why Use This Endpoint

  • Remove guesswork around retraining timing.
  • Quantify early-retraining overtraining risk.
  • Provide immediate active-recovery recommendations.

Get Started

Request Example

curl -X GET "https://api.hefitapi.com/api/v1/fitness/muscle-recovery-timeline?muscle_group=legs&workout_intensity=high&total_sets=18&training_age_years=4&protein_intake=160&sleep_hours=6.8&lang=en" \
  -H "X-API-Key: YOUR_API_KEY"

curl -X POST "https://api.hefitapi.com/api/v1/fitness/muscle-recovery-timeline/post?lang=en" \
  -H "Content-Type: application/json" \
  -H "X-API-Key: YOUR_API_KEY" \
  -d '{"muscle_group":"chest","workout_intensity":"very_high","total_sets":16,"training_age_years":2,"protein_intake":130,"sleep_hours":7.2}'

Response Example

Info

The response example below is for demonstration purposes only. Make a live request to this endpoint to receive the full, real-time, and potentially richer JSON structure.

{
  "muscle_group": "legs",
  "muscle_group_label": "Legs",
  "workout_intensity": "high",
  "workout_intensity_label": "High",
  "total_sets": 18,
  "training_age_years": 4.0,
  "protein_intake_g": 160.0,
  "sleep_hours": 6.8,
  "estimated_recovery_time_hours": 90,
  "optimal_retraining_window_hours": {"start": 84, "end": 108, "insight": "Allow full tissue recovery before repeat loading."},
  "overtraining_risk_if_trained_earlier": {"risk_score": 79, "risk_level": "very_high", "risk_label": "Very High", "insight": "Early retraining likely to reduce output and recovery."},
  "suggested_active_recovery_strategy": ["Low-intensity movement and mobility work"],
  "fatigue_carryover_warning": {"level": "severe", "level_label": "Severe", "warning": "High carryover fatigue risk from current session load."},
  "confidence_score": 73,
  "confidence_label": "Moderate",
  "recovery_driver_breakdown": {
    "base_hours": 72.0,
    "intensity_adjustment": 8.0,
    "set_volume_adjustment": 10.8,
    "training_age_adjustment": 0.0,
    "protein_adjustment": -2.0,
    "sleep_adjustment": 6.0
  },
  "summary": "Extended recovery window recommended before heavy retraining.",
  "language": "en",
  "_enterprise": {"client": "Acme Health", "plan": "pro", "request_id": "0a26e0765f73ff84", "quota": 120, "usage_tracking": true},
  "_api_metadata_": {"endpoint_name": "fitness_muscle_recovery_timeline", "response_language": "en"}
}

Product Positioning

Built for elite coaching, recovery automation, and high-frequency training programs.

Note

total_sets supports 1-60; values outside that range return HTTP 400.