Calculadora de Ventana de Supercompensación — Fórmula
## Supercompensation Theory
After training stress, your body recovers and temporarily overshoots its baseline fitness level. Training during this supercompensation window yields optimal gains.
### Estimation
**Recovery Time = Base Recovery x Intensity Multiplier x Fitness Adjustment**
**Supercompensation Window = Recovery Time to 1.5x Recovery Time**
Training too soon (before full recovery) leads to overtraining. Training too late (after the window closes) means you have returned to baseline and the stimulus was wasted.
After training stress, your body recovers and temporarily overshoots its baseline fitness level. Training during this supercompensation window yields optimal gains.
### Estimation
**Recovery Time = Base Recovery x Intensity Multiplier x Fitness Adjustment**
**Supercompensation Window = Recovery Time to 1.5x Recovery Time**
Training too soon (before full recovery) leads to overtraining. Training too late (after the window closes) means you have returned to baseline and the stimulus was wasted.
Ejemplo Resuelto
A moderately fit athlete (level 3) does an intensity-7 workout with 48-hour base recovery.
- Intensity multiplier = 1 + (7-5) x 0.15 = 1.30
- Fitness adjustment = 1 - (3-1) x 0.08 = 0.84
- Recovery time = 48 x 1.30 x 0.84 = 52 hours
- Supercompensation window = 52 to 78 hours after workout