Calculadora de Tiempo de Recuperación Muscular Gratis
Estima el tiempo de recuperación muscular según grupo trabajado, volumen e intensidad.
Estimated Recovery Time
58 hours
Estimated Recovery Time vs Sets Performed
Fórmula
## Estimating Muscle Recovery Muscle recovery time depends on training volume, intensity, and the type of muscle action performed. ### Estimation Model **Base Recovery (hours) = 24 + Sets x 1.5 + RPE x 2** **Adjusted Recovery = Base x (1 + 0.3 if eccentric-heavy)** Eccentric-heavy exercises (negatives, downhill running) cause more muscle damage and require 30% more recovery time. You can train the muscle group again when recovery reaches about 75%, which is when supercompensation begins.
Ejemplo Resuelto
12 sets at RPE 8 without eccentric emphasis.
- 01Base recovery = 24 + 12 x 1.5 + 8 x 2 = 24 + 18 + 16 = 58 hours
- 02No eccentric adjustment = 58 x 1.0 = 58 hours
- 03Recovery days = 58 / 24 = 2.4 days
- 04Earliest next session = 58 x 0.75 = 44 hours
Preguntas Frecuentes
What is RPE?
Rate of Perceived Exertion on a 1-10 scale. RPE 7 means you could do 3 more reps. RPE 8 means 2 more. RPE 9 means 1 more. RPE 10 is absolute failure.
Why do eccentric exercises take longer to recover from?
Eccentric (lengthening) contractions cause more microtrauma to muscle fibers than concentric contractions. This triggers more inflammation and a longer repair process, but also greater hypertrophy.
How can I speed up recovery?
Sleep 7-9 hours, eat adequate protein (1.6-2.2 g/kg), stay hydrated, manage stress, and use light active recovery. Cold water immersion may help after intense sessions.
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