免费恢复时间估算器
根据训练强度和类型估算所需的恢复时间。
Recovery Time
18 hours
Recovery Time vs Duration
公式
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
计算示例
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
常见问题
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.
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