I tell my 6 a.m. crew it usually peaks around 48 hours after heavy eccentrics, so I slot technique work or easy aerobic on day two to keep momentum without crushing motivation. Do you give a different window or adjust based on individual recovery cues like sleep and soreness scale?
I use a quick “10‑air‑squat test” at the start of day two; if tempo or depth is off or they rate it 2+ points stiffer than baseline, we stick to concentric‑only blood‑flow work like sled pushes and easy bike. My crew usually peaks around “36–48 hours,” but newbies and poor sleepers drift closer to 72, so I push any heavier technique work to day three.
I usually see DOMS crest 36–60h, but older/detrained folks can push about 72h; on day two I do a 20‑sec stair‑descent check or look for >5% drop in morning grip, and if they hit either we go sled drags + easy bike to stay eccentric‑light. @megan_carter11 I like your screen — do you also use a quick “toilet‑sit” self‑rating with your 6 a.m. crew?