This estimator turns the duration of a triathlon session, perceived effort, recent training volume, and sleep into a practical recovery-window estimate. It is intended for athletes comparing sessions and planning the next demanding workout, not for diagnosing readiness.
The model deliberately uses simple training inputs so the result is transparent. Longer and harder sessions increase the estimate, while more sleep modestly reduces it; individual recovery can still differ because of heat, fueling, illness, muscle damage, travel, and training history.
1. Enter the three split times
Use minutes for the swim, bike, and run portions of the session.
2. Rate session effort
Enter a session RPE from 1 for very easy to 10 for maximal effort.
3. Add recent training
Enter total training hours completed during the previous seven days.
4. Enter sleep
Use hours slept during the previous night.
5. Review the recovery window
Compare the estimated hours with your next planned hard session and adjust conservatively when other fatigue signals are present.
Total minutes = swim + bike + run
Session load = total minutes × RPE
Recovery hours = 8 + (total minutes ÷ 60 × 3) + (RPE × 1.5) + (recent weekly hours × 0.5) − (sleep hours × 0.5)
The displayed recovery window is constrained to 6–72 hours. This is a planning model rather than a validated medical recovery prescription.
A larger number means the entered session profile warrants a longer gap before another demanding workout under this model.
Use subjective soreness, unusual fatigue, illness, pain, and coaching guidance separately; those factors are not captured here.
Given: 35 min swim, 150 min bike, 100 min run, RPE 7, 8 recent training hours, and 7 hours of sleep.
Calculation: Total = 285 min. Session load = 285 × 7 = 1,995 AU. Recovery = 8 + (285 ÷ 60 × 3) + (7 × 1.5) + (8 × 0.5) − (7 × 0.5) = 33.25 hours.
Result: about 33.3 hours, classified as a moderate recovery window.
No. It is a planning estimate based on the entered workload, recent training, and sleep. Pain, illness, unusual fatigue, or other health concerns require separate judgment.
This version uses swim, bike, and run split minutes only. If transitions were physically demanding and you want a more conservative estimate, account for that when interpreting the result.
Sleep matters, but this simple model avoids assuming that one good night fully offsets a long or hard session. It uses sleep as one adjustment rather than the dominant factor.
Session load is total split minutes multiplied by session RPE. It is an arbitrary-unit workload value intended for consistent comparisons within your own training.
You can use it as one planning input, alongside soreness, motivation, resting indicators, fueling, and coaching guidance. When signals disagree, a conservative schedule is usually more appropriate.