How long should I wait between masturbation and P.E exercise

How many hours before it is appropriate to do P.E exercises after masturbation and vice versa?

After masturbation: until your dick is no longer hard and you can jelq at a safe erection level. However, due to the refractory period it may be difficult to even get an erection for 20-30 minutes.

After exercising: Jerk off right away if you like. Read this to get other ideas: The “Does Sex/Masturbation Hinder Gains” Debate