The principle of supercompensation
The More You Train, the Better?
One of the biggest urban legends in sports training is the idea that the more you train, the greater the benefits.
If you’re a dedicated runner aiming to achieve a strong performance in a race, you know that training is essential—there are no miracles in sports. Without (hard) training, you won’t get anywhere.
However, there’s a hidden pitfall. Training hard isn’t difficult, but training smart is a different story. It may sound counterintuitive, but training actually lowers your performance level. At the end of a session, you’re fatigued and unable to repeat the same workout at the same intensity. You can only experience the positive effects of your training after a sufficiently long recovery period.
This mechanism is known as the principle of supercompensation.
Supercompensation explained
The diagram below illustrates this principle clearly:
- P0, P1, P2, P3, P4…: the different performance levels
- AB: a drop in performance due to training fatigue
- BC: performance rises again during the recovery period = recuperation
- CD: this is supercompensation, the positive training effect. If you have trained well and have had enough recovery time, your performance level will improve.
This diagram clearly shows that your next training session should only be scheduled once you have reached the peak of supercompensation (D). However, this is where the real challenge lies: how do you know when you’ve recovered enough to train again, and how intense should that session be? In other words, how much time do you need to reach supercompensation after a specific workout?
How long does it take to reach supercompensation?
The time required to achieve supercompensation depends on several factors:
- The nature of the training stimulus: The harder you train, the longer your recovery phase will be. A slow endurance run requires less recovery time than an intense interval session.
- Your fitness level: The better trained you are, the faster you will recover from a workout.
- Your mental state: There is a clear link between psychological and physical condition. Stress can significantly slow down your recovery compared to when you are mentally relaxed.
- Your nutrition: Proper nutrition—paying particular attention to sufficient carbohydrates (sugars) combined with proteins after training or competition—is essential for optimal recovery.
- Your sleep pattern: Getting enough sleep is crucial for both physical and mental recovery. During sleep, various hormonal processes take place that support the recovery process.
How can you determine if you’ve reached supercompensation?
There are several ways to assess whether you’ve reached the peak of supercompensation:
- Your subjective feeling: This is the most important indicator. If you still feel fatigued, you definitely haven’t reached the peak yet. However, the urge to train can sometimes be so strong that it’s difficult to admit you’re still tired.
- Your morning heart rate: An elevated resting heart rate in the morning is often a sign that you haven’t fully recovered from your previous workout.
- Heart rate monitoring during training: If you regularly train with a heart rate monitor (which is highly recommended), you’ll eventually develop a good sense of whether your heart rate aligns with what you’d expect for a given effort. If your heart rate is higher than usual, it may indicate that you’re not yet fully recovered. However, be cautious: if your heart rate remains unusually low during training and you struggle to increase it despite higher intensity, this could be a sign of overtraining.
- Submaximal or maximal tests: Your performance level during these tests, combined with other indicators such as heart rate response, can provide insight into your recovery status.
- Understanding your training load and recovery time: As a runner, you should be well aware of the type of training you’re doing and the recovery time required. Some general recovery guidelines (depending on your fitness level) are:
- After an easy endurance run: 24 to 36 hours
- After an intensive endurance run: 24 to 48 hours
- After a very intense session where you push your limits: 48 to 72 hours
This doesn’t mean you should completely avoid training during recovery phases. Experienced runners can follow a high-intensity session with a recovery run or an intensive run with a very easy one. However, less experienced runners are better off taking full rest during recovery periods.
What happens if your recovery phase is too short?
The previous section makes it clear that your training will only be effective if you allow sufficient recovery time afterward.
If your recovery phase is too short, the following diagram illustrates what happens:
- P0, P1, P2, P3, P4…: the different performance levels
- AB: a drop in performance due to training fatigue
- BC: performance begins to rise again during the recovery phase = insufficient recovery
- At point C, a new training session was started too early. Instead of an improvement in performance, we clearly see a decline.
So…
Training only pays off when combined with sufficient recovery. Following a well-planned training schedule is important, but often it’s even more crucial to listen to your body. Never forget that a fatigued body is not trainable.
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