Recovery Time Estimator Formula
Understand the math behind the recovery time estimator. Each variable explained with a worked example.
Formulas Used
Recovery Time
recovery_hours = (intensity * sqrt(duration_min) / 3) * experienceRecovery Days
recovery_days = (intensity * sqrt(duration_min) / 3) * experience / 24Variables
| Variable | Description | Default |
|---|---|---|
intensity | Workout Intensity | 7 |
duration_min | Duration(minutes) | 60 |
experience | Training Experience | 1 |
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
Worked Example
An intermediate athlete doing a hard 60-minute session.
- 01sqrt(60) = 7.75
- 02Recovery = (7 x 7.75 / 3) x 1.0
- 03= 54.2 / 3 = 18 hours
- 04Recovery days = 18 / 24 = 0.8 days
Frequently Asked Questions
How long should I rest between workouts?
Light sessions may need only 12-24 hours. Hard sessions often require 24-48 hours. Very intense training may need 48-72 hours for full recovery.
What affects recovery time?
Sleep quality, nutrition, age, hydration, stress levels, and training experience all significantly affect how quickly you recover.
Can I train on recovery days?
Light movement like walking or gentle yoga can actually aid recovery. Avoid high-intensity work on the same muscle groups until recovered.
Ready to run the numbers?
Open Recovery Time Estimator