Supercompensation Window Calculator
Estimate the optimal time window for your next training session based on workout intensity and recovery rate.
Full Recovery Time
52 hours
Full Recovery Time vs Workout Intensity (1-10)
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.
Example Calculation
A moderately fit athlete (level 3) does an intensity-7 workout with 48-hour base recovery.
- 01Intensity multiplier = 1 + (7-5) x 0.15 = 1.30
- 02Fitness adjustment = 1 - (3-1) x 0.08 = 0.84
- 03Recovery time = 48 x 1.30 x 0.84 = 52 hours
- 04Supercompensation window = 52 to 78 hours after workout
Frequently Asked Questions
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