Recovery Time Estimator Formula

Understand the math behind the recovery time estimator. Each variable explained with a worked example.

Use the Recovery Time Estimator

Formulas Used

Recovery Time

recovery_hours = (intensity * sqrt(duration_min) / 3) * experience

Recovery Days

recovery_days = (intensity * sqrt(duration_min) / 3) * experience / 24

Variables

VariableDescriptionDefault
intensityWorkout Intensity7
duration_minDuration(minutes)60
experienceTraining Experience1

How It Works

Recovery Time Estimation

Recovery (hours) = (Intensity x sqrt(Duration) / 3) x Experience Factor

This heuristic model considers that recovery scales with both workout intensity and the square root of duration (longer sessions increase recovery need but not linearly).

Experience Factors

| Level | Factor | |---|---| | Beginner | 1.5x (slower recovery) | | Intermediate | 1.0x | | Advanced | 0.75x (faster recovery) |

Worked Example

An intermediate athlete doing a hard 60-minute session.

intensity = 7duration_min = 60experience = 1
  1. 01sqrt(60) = 7.75
  2. 02Recovery = (7 x 7.75 / 3) x 1.0
  3. 03= 54.2 / 3 = 18 hours
  4. 04Recovery days = 18 / 24 = 0.8 days

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Open Recovery Time Estimator