We Track 20 Muscles So You Don't Overtrain
Bi-exponential recovery. Research-grade fatigue modeling. Every muscle has a status. The AI won't serve an exercise if the target muscles aren't ready.
Fast + Slow Recovery
Real muscle recovery isn't a simple countdown. It follows a bi-exponential curve with two distinct phases:
Fast component (60%) — Metabolic recovery. Glycogen replenishment, lactate clearance, inflammation subsiding. 8-hour half-life for all muscles.
Slow component (40%) — Structural recovery. Muscle fiber repair, protein synthesis. Half-life depends on muscle size: large muscles 42h, medium 30h, small 20h.
5 Recovery States
Every muscle is classified into one of five states. The Ready zone (15-30%) is actually the sweet spot — research shows muscles respond best when slightly fatigued.
Intra-Session Muscle Recovery
Within a single gaming session, Killogram also tracks phosphocreatine (PC) resynthesis — the energy system that powers short bursts of effort.
If you just did heavy push-ups and die again 30 seconds later, your chest isn't ready. Instead of serving more push work, the AI inserts a recovery filler — a mobility stretch, core hold, or light cardio — to give those muscles time.
Minimum recovery: 60 seconds. Failed the last set? Bonus +30 seconds.
Muscle Size Matters
Large muscles (chest, back, quads, glutes) take longer to recover structurally than small muscles (calves, forearms, abs). Killogram models this with size-dependent slow half-lives:
Built on Peer-Reviewed Research
Killogram's bi-exponential recovery model, size-dependent half-lives, and fatigue thresholds are derived from published exercise science research. We read the papers so you don't have to.
- Nosaka & Clarkson (1996) — Muscle damage and recovery after eccentric exercise
- Byrne, Twist & Eston (2004) — Neuromuscular function after exercise-induced muscle damage
- Schoenfeld (2010) — The mechanisms of muscle hypertrophy and their application to resistance training
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