This estimator combines rowing duration, perceived exertion, self-rated soreness, and recent sleep into a conservative recovery-planning window. It is designed to help space hard sessions, not to determine medical readiness or injury status.
The formula gives more recovery time to longer, harder sessions and higher soreness, while additional sleep modestly lowers the estimate. Hydration, illness, nutrition, unfamiliar training, life stress, and pain are outside the model and can justify more recovery than the number shown.
1. Enter rowing duration
Use minutes for the completed session.
2. Rate effort
Enter a session RPE from 1 to 10.
3. Rate soreness
Use 1 for minimal soreness and 10 for very high soreness.
4. Enter sleep
Use hours slept during the preceding night.
5. Review the planning window
Treat the result as one input when deciding when to schedule the next hard row.
Session load = duration × RPE
Recovery hours = 6 + (duration ÷ 30 × 2) + (RPE × 1.5) + soreness − (sleep × 0.5)
The result is limited to a 6–72 hour display range.
Higher estimated hours indicate more recovery demand under the entered session and readiness profile.
Persistent pain, severe fatigue, or illness should not be reduced to this score; use appropriate professional guidance.
Given: 60 minutes, RPE 7, soreness 4, sleep 7 hours.
Calculation: Load = 60 × 7 = 420 AU. Recovery = 6 + (60 ÷ 30 × 2) + 10.5 + 4 − 3.5 = 21 hours.
Result: about 21 hours, a short planning window in this model.
No. It gives a planning window from four inputs and cannot verify physiological recovery. Treat it as a scheduling aid only.
Use the same 1–10 interpretation each time, with 1 representing minimal soreness and 10 representing very high soreness. Consistency matters more than matching someone else’s scale.
Sleep can influence perceived recovery, so the model uses it as a modest adjustment. It does not assume sleep alone determines readiness.
Do not treat pain as just a high soreness score. Pain, injury concerns, or illness fall outside this calculator and may require professional assessment.
Yes, as a rough trend if you enter duration, RPE, soreness, and sleep consistently. Changes may help explain why similar rowing sessions feel different.