Sleep Planner
General sleep planner
Your sleep plan, made simple.
Enter your age, training load, and wake time. We’ll calculate a sleep opportunity, lights-out target, and a practical evening sequence.
Sleep opportunityAn age-based starting range
Lights-out targetBuilt backward from wake time
Evening sequenceMeals, light, room, and wind-down
Step 1 of 1
Build my plan
Add a few details, then enter your email to unlock your personalized recommendations.
Your sleep target
Your personalized sleep plan
A practical starting point built around your wake time.
Your evening sequence
Set the conditions. Let sleep happen.
These are recommendations, not a rigid regimen. Use the sequence as a starting point and keep what helps you arrive at lights-out ready for sleep.
A general guide, not medical advice
This adult-only planner provides an age-based sleep range and a practical planning buffer—not a diagnosis or fixed physiological requirement. Individual needs vary. Try the same wake time and sleep opportunity for 7–14 days, then adjust in 15-minute steps based on alertness and training response. If you regularly struggle to fall or stay asleep, snore or gasp during sleep, or experience persistent daytime sleepiness, talk with a qualified healthcare professional.
You handled the night.
Now prepare for the hard effort.
Sleep supports the work. 2% is a simple topical addition to your warm-up for hard training and race days.
See 2%