Estimate the recovery window after a basketball game or practice using playing time, perceived effort, sleep, and current soreness. Repeated jumps, changes of direction, and contact can make two sessions of the same length feel very different, so the result combines workload with current readiness.
Recovery hours = 9 + (minutes × RPE) ÷ 40 + sleep deficit × 4 + soreness × 2.25, capped at 72 hours.
The result is a scheduling estimate. Recheck how you move and feel before high-speed cutting, jumping, or heavy lower-body lifting.
Pain, instability, swelling, or concussion symptoms require appropriate medical guidance rather than a calculator.
A 60-minute session at RPE 8 gives 480 AU. With 7.5 hours of sleep and soreness of 4, estimated recovery is 32 hours.
Use the time you were actively training or playing, including relevant warm-up if you track it consistently.
Basketball places repeated eccentric and impact stress on the legs, and soreness can affect readiness for jumping and cutting.
Yes. The 72-hour cap keeps the planning estimate readable; injury, illness, or extreme fatigue can require longer.
Light skill work may be reasonable if symptoms and movement are normal, but the calculator cannot clear an injury.
Use your own whole-session rating because internal load differs between players.
| Input | Unit | Purpose |
|---|---|---|
| Active duration | min | Used in this calculator’s estimate |
| Session RPE | 1–10 | Used in this calculator’s estimate |
| Sleep last night | hours | Used in this calculator’s estimate |
| Lower-body soreness | 0–10 | Used in this calculator’s estimate |