Stress Recovery Time Calculator

About this calculator

Endurance coaches quantify a workout's demand with a training stress score (TSS)-style number that combines duration and intensity into a single figure, higher scores meaning a harder session. Recovery from that stress isn't purely about the score, though — it also depends on the athlete's fitness level, since a well-trained body clears fatigue faster than a deconditioned one.

This calculator applies a simple heuristic — recovery hours equal the stress score multiplied by a fitness-level factor — to turn those two inputs into a rough estimate of how long before the next hard effort makes sense. It's meant as a training-planning guide for athletes and coaches sequencing workouts in a week, not a physiological or medical measurement, since real recovery also depends on sleep, nutrition, and individual variation that a single formula can't capture.