Estimate recovery demand after a triathlon by combining time spent in each discipline, session intensity, and recent training load. The result is a practical recovery-need score, an estimated easy-day window, and the discipline contributing the most stress. Use it to plan the next few days without pretending that one score can replace sleep, soreness, illness, or injury signals.
Weighted minutes use swim × 1.15, bike × 0.90, and run × 1.25. This is a planning index, not a medical prescription.
This calculator is an estimate for training and planning. It does not diagnose readiness, injury, or medical recovery.
With 40 swim, 150 bike, 90 run, RPE 7, 480 weekly minutes, and 7 hours of sleep, the score is about 58/100 and the bike contributes the largest weighted share.
Compare results only when the input method and relevant conditions are similar. Changing distance, exercise, equipment, or reference values can change what the number means.
Use a representative average for the completed work. If the variation is large, calculate separate blocks and compare them instead of hiding the variation in one average.
Only the factors shown in the input panel are included. Use the interpretation as a planning aid and add context from conditions, technique, sleep, soreness, and recent training.
Body mass, reference performance, training history, and the purpose of the session affect how a result should be used. The calculator does not assign a universal athlete grade.
Update a reference after a representative test or a meaningful fitness change. Keeping it stable for several sessions makes trend comparisons easier to interpret.
| Input type | How it is used |
|---|---|
| Performance inputs | Define the completed or known work. |
| Reference inputs | Provide a personal comparison where applicable. |
| Context inputs | Adjust the estimate for volume, effort, or duration. |