Balancing training and recovery is one of the most important aspects of endurance sports. The Training Load & Recovery Score Calculator helps athletes estimate the stress of a workout based on its duration and intensity, while providing guidance on how much recovery time may be required. By applying this across running, cycling, and swimming, athletes can avoid overtraining and optimize performance.
Training load reflects the overall stress a workout places on the body. Consistently high training loads without adequate recovery can lead to fatigue, injury, or performance plateaus. By monitoring this score, athletes can better plan their training cycles and ensure they are progressing safely.
| Training Load | Recovery Time | Description |
|---|---|---|
| 0–300 | 12–24h | Light training, easy recovery |
| 301–600 | 24–36h | Moderate, typical endurance session |
| 601–900 | 36–48h | High load, requires full rest |
| 900+ | 48h+ | Very high, usually race-level effort |
| Athlete | Sport | Typical Load | Notes |
|---|---|---|---|
| Eliud Kipchoge | Running | 800–1000+ | Marathon-specific long runs & intervals |
| Jan Frodeno | Triathlon | 900–1200 | High-volume swim-bike-run sessions |
| Chris Froome | Cycling | 700–1000 | Tour de France mountain stages |
| Katie Ledecky | Swimming | 600–900 | High-intensity pool sessions |
| Lionel Sanders | Triathlon | 800–1100 | Known for massive indoor bike sessions |