Why did my muscle recovery times change?

The Recovery view on the Muscle Map now looks at how hard each muscle was worked, not only when. A muscle that only helped out, like the biceps on pull-ups, can read as recovered within hours, while a hard session for that muscle keeps the full recovery time.

Kinoku compares the volume from the last session that hit a muscle with your own typical session for it, roughly the middle value of your sessions over the last 28 days or more. Each muscle row then shows a load pill:

• Light, under 30% of your usual, cuts the recovery time to about a third.
• Moderate, from 30% to 80%, cuts it to three quarters.
• Heavy, from 80% to 130%, keeps the full time.
• Extreme, above 130%, stretches it by half again.

The full time is the recovery window you pick, 48, 72 or 96 hours, with 72 as the default. Until a muscle has three sessions in the last 28 days or more, Kinoku uses a starting value based on the muscle’s size instead of your own history.

Runs and other cardio do not count here, unless you tag muscles on a guided or cardio session and leave the Guided & cardio sessions affect recovery switch on under Settings, then Workout Experience. Tap the ⓘ on the Recovery view for the full legend. Recovery is part of Pro.