Supercompensation Planner
Simulates fitness-fatigue cycles over a training block and predicts peak performance timing.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Supercompensation Planner
Simulates fitness-fatigue cycles over a training block and predicts peak performance timing.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Block type
Choose the option that matches your context; available options include Accumulation, Intensification, Realization.
Weeks in block
Enter a measured or estimated value (minimum 1) (maximum 12), using the unit indicated in the field label.
Training frequency (days/wk)
Enter a measured or estimated value (minimum 1) (maximum 7), using the unit indicated in the field label.
Intensity (% of max)
Enter a measured or estimated value (minimum 40) (maximum 100), using the unit indicated in the field label.
Volume level
Choose the option that matches your context; available options include Low, Moderate, High.
Recovery capacity (1-10)
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
Age
Enter a measured or estimated value (minimum 12) (maximum 100), using the unit indicated in the field label.
Training age (years)
Enter a measured or estimated value (minimum 0) (maximum 40), using the unit indicated in the field label.
How to interpret the output
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
The fitness-fatigue model is a simplification. Real-world peaking depends on many individual factors not captured here.
Read the full disclaimerFrequently asked questions
What does the Supercompensation Planner estimate?
Simulates fitness-fatigue cycles over a training block and predicts peak performance timing.
Which information do I need for this recovery tool?
Provide Block type, Weeks in block, Training frequency (days/wk), Intensity (% of max), Volume level, and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Record your recovery context consistently and compare trends with changes in training load, sleep and perceived fatigue. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: The fitness-fatigue model is a simplification. Real-world peaking depends on many individual factors not captured here. Read the medical disclaimer.
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