Android, free in full
A muscle recovery map built from the sets you actually logged
Not a readiness score guessed from your sleep, and not a rest day drawn on a calendar. Every set you log decays a specific muscle group, so Thursday can tell you that your chest isn't ready even though your legs are.
The distinction that matters
Two Different Things Are Called Recovery
Plenty of apps show something called recovery now, and they don't all mean the same thing. Most fall into one of two families, and which one you want depends on what you're trying to decide.
Whole-body readiness
A single score for how recovered you are, usually read from a wearable: heart rate variability, resting heart rate, sleep. It answers whether today is a good day to train hard. It can't tell you which muscle, because it's not watching your training at all.
Per-muscle fatigue
A map of which muscle groups you've worked and how recently, built from the sets in your log. It answers what to train today. It knows nothing about your sleep, and doesn't claim to.
FitTrack is the second kind, and it needs nothing strapped to you. If you own a whoop-style wearable, the two answer different questions and you can use both. If you don't, the recovery map still works, because its only input is the training you already logged.
The model
Published, So You Can Argue With It
Each muscle group clears on its own clock, starting from the last set you logged against it. These are the app's real figures rather than a simplification for the website, and they sit at the conservative end of what the research supports, because training something a day early costs more than waiting a day.
72hours
Chest and legs
The largest muscle groups, with the most tissue to repair after a hard session.
48hours
Shoulders, back and arms
Smaller groups that also take indirect work from most pressing and pulling.
36hours
Calves and core
Small, densely used, and back to work sooner than the rest of you.
Every set you log feeds it. Train chest on Tuesday and the chest on the figure goes red and clears across the following three days, while your calves, untouched, stay where they were. There's no button to press and no daily check-in to complete.
Compared
Android Apps That Show Something Called Recovery
Read from each app's own listing or its own site. Where a vendor doesn't say what drives its model or which tier it sits on, the cell says so, because guessing at a competitor's internals is how comparison pages become fiction.
| App | Per muscle | What drives it | Recovery feature free | Account |
|---|---|---|---|---|
| FitTrack Ours | Yes | The sets you log | Free in full | None |
| Tempo | Yes | Your 72-hour training load, from sets, RPE and reps | Pro feature | None, per its privacy policy |
| Fitbod | Yes | The exercises you logged, as a percentage per group | No free tier, 7-day trial | Required |
| Jefit | Yes | Not stated | Not stated | Not stated |
| Rekup | Yes | Your past workouts and their intensity | Body map free, readiness score paid | Not stated |
| Muscle Recovery Tracker | One score | HRV, resting heart rate and sleep, typed in by hand | Not stated | Not stated |
The narrow claim this page makes, and the only one it can make honestly: of the apps above, FitTrack is the one where a per-muscle model driven by your own logged sets is free in full and needs no account. Tempo is the closest, and it's genuinely good, but its heatmap is a paid tier. Fitbod's is the most established and has no free tier at all. Having a recovery feature isn't unusual any more, and this page isn't going to pretend it is.
Read from each vendor's own Play Store listing or website on 5 August 2026. App stores change without notice, so check before relying on any of it. One thing worth knowing: an app named Muscle Recovery Tracker gives a single whole-body score from figures you type in yourself, rather than a per-muscle map, despite the name. Setgraph, a popular Android tracker, has no recovery feature at all.
Why it's worth having
The Map Is Not the Point, the Loop Is
A recovery display bolted onto a logging app is a picture. It becomes useful when the rest of the app reads it. Training changes recovery, recovery changes what tomorrow should ask of you, and what you ate decides whether any of it worked.
In FitTrack those three sit in one app on purpose. The sets you log drive the map. The map is one of the inputs when the app prescribes your next session, so a red chest on Thursday means Thursday isn't another pressing day, and it says so before you've warmed up. Food Check and the nutrition targets cover the third side of it.
That's the part that's genuinely hard to assemble out of separate apps, and it's the reason this one exists. A recovery map on its own is a feature. A recovery map that changes what the app tells you to lift is the whole argument.
What Pro adds on topThe limits
What a Recovery Model Can't Know
It doesn't know how you slept, how old you are, how much stress you're carrying, whether you're ill, or what you ate yesterday. Every one of those changes the real answer, and none of them are in the model. It's an estimate built from the only things a phone can actually observe: what you trained, how much of it, and how long ago.
The published numbers also come from research done mostly on other people. The ranges are real and they're cited, but a range measured across a study population isn't a measurement of you. If the map says recovered and your chest says otherwise, your chest is the better instrument.
Where the numbers come from
We read the literature before shipping the model rather than after. The article below traces every physiological claim to a named, peer-reviewed paper, including the places where the evidence is less tidy than a training app would like.
How long muscles actually need to recoverFitTrack is a fitness tracking tool, not a medical device, and nothing here's medical advice.
Questions
Common Questions
How does FitTrack know which muscles are recovered?
From the sets you logged. Every set is attributed to the muscle groups that exercise works, and each group decays from the moment you trained it: 72 hours for chest and legs, 48 for shoulders, back and arms, 36 for calves and core. Nothing is guessed from a wearable and nothing is asked of you beyond logging the session.
Do I need a smartwatch or a heart rate strap?
No. The recovery map is built from training volume rather than from biometrics, so it works on a phone with nothing attached to you. There is a Wear OS app, and it is free and reads your heart rate from the watch's own sensor, but the map doesn't need it. Health Connect can be connected if you want, on demand and never in the background, and the recovery map doesn't depend on that either.
Is the recovery map free?
Yes, in full, on both tiers. It's the best thing in the app and gating it would have been the wrong trade. Pro charges for coaching, one-rep-max estimates, plan rebuilding and nutrition targets, not for this.
Why per muscle instead of rest days?
Because a rest day is a statement about your calendar and recovery is a statement about tissue. Legs trained on Monday and shoulders trained on Wednesday aren't in the same state on Thursday, and a single rest-day flag can't say so.
How accurate is it?
It's a good estimate of a thing that can't be measured from a phone. It knows what you trained, how much, and how long ago. It doesn't know how you slept, how old you are, how much stress you're carrying or what you ate. Treat it as a schedule that argues with you rather than a reading taken from your body.
Does it work offline?
Yes. The model runs on the device, so the map updates the moment you finish a set whether or not there's any signal in the building. There's no account and no server involved.
Watch It Clear on Your Own Training
Free in full, on both tiers. No account, no wearable, and nothing leaving your phone.