Estimate how much recovery time a soccer session may require by combining session load with sleep and muscle soreness. The result is a planning estimate—not a medical clearance—and is most useful for deciding whether tomorrow should be a hard session, an easy technical day, or full rest.
Session load = minutes × RPE. Recovery hours = 10 + load ÷ 45 + sleep deficit × 4 + soreness × 2, capped at 72 hours.
A longer estimate indicates that training stress and current readiness factors overlap. Use the time as a scheduling guide and reassess pain, fatigue, and movement quality before intense play.
This estimate does not diagnose injury. Persistent pain, swelling, or unusual weakness warrants professional assessment.
A 75-minute session at RPE 7 creates 525 load units. With 7 hours of sleep and soreness of 3, the estimate is about 31.7 recovery hours.
No. It estimates recovery demand and cannot diagnose injury or predict an individual injury.
Sleep below the calculator’s eight-hour reference adds time because poor sleep can reduce perceived readiness.
It is your overall effort rating for the full session on a 1-to-10 scale.
You may choose light activity, but intense training should also consider pain, fatigue, and coach or clinician guidance.
Use your current post-session soreness for planning, then recalculate the next morning if it changes.
| Input | Unit | Purpose |
|---|---|---|
| Training duration | min | Used in this calculator’s estimate |
| Session effort (RPE) | 1–10 | Used in this calculator’s estimate |
| Sleep last night | hours | Used in this calculator’s estimate |
| Muscle soreness | 0–10 | Used in this calculator’s estimate |