超量恢复窗口计算器 — 公式

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.

计算示例

A moderately fit athlete (level 3) does an intensity-7 workout with 48-hour base recovery.

  1. Intensity multiplier = 1 + (7-5) x 0.15 = 1.30
  2. Fitness adjustment = 1 - (3-1) x 0.08 = 0.84
  3. Recovery time = 48 x 1.30 x 0.84 = 52 hours
  4. Supercompensation window = 52 to 78 hours after workout