Capped workload steps interrupted by planned lower-load weeksLive current inputs
Health & Fitness
Training Recovery Progress Plan Calculator
Construct a week-by-week internal-load ramp from a current load to a target, cap each increase by an entered progression limit, insert lower-load recovery weeks, and expose whether the target fits the horizon.
Uncapped weekly rise needed-
Final planned workload-
Target gap after horizon-
Lower-load weeks-
Scheduled cumulative load-
Completion-adjusted cumulative load-
Horizon feasibility-
Progression boundary-
PERIODIZED PROGRESS TERRACE
Capped workload steps interrupted by planned lower-load weeks
The blue staircase follows the progression cap, orange terraces show lower-load weeks, and a dotted target line makes an unresolved horizon gap visible.
WEEKLY BUILD REGISTER
Exact planned load, cap, recovery adjustment, and cumulative exposure
The ledger shows why each week rises, holds, or drops and keeps scheduled versus completion-adjusted load separate.
| Week | Base capped load | Recovery adjustment | Scheduled load | Expected completed load | Target gap |
|---|
PLAN SETUP
Build from the current reproducible week
- Use a current load that represents completed training, not aspiration.
- Set the target from the program purpose and athlete context.
- Enter a progression cap as a planning constraint, not a biological guarantee.
- Place lower-load weeks around the real competition and life calendar.
- Replan when symptoms, illness, or missed sessions change the starting point.
A PLAN MUST ADMIT FAILURE
If the target does not fit the cap and horizon, show the gap
The model will not secretly exceed the entered rise limit to hit the target. A remaining gap is a planning fact, not a prompt to compress work.
Completion-adjusted cumulative load is reported separately because missing sessions changes exposure but does not automatically justify catch-up training.
PROGRESSION METHOD
Respect the entered rise cap and preserve lower-load weeks
An ideal geometric rise is calculated first. Each normal week is limited by the entered maximum, then scheduled recovery weeks are reduced without pretending the following week has already been earned.
Detailed calculation process and general formulas
g_required = (L_target / L_0)^(1/N) - 1L_base,i = min(L_target, L_(i-1)(1 + g_cap))L_plan,i = L_base,i(1-d) on recovery weeksL_expected,i = L_plan,i x AGap_N = max(L_target - L_base,N, 0)Symbols, meanings, and units
- L_0
- current weekly internal loadarbitrary units
- L_target
- entered target weekly loadarbitrary units
- g_cap
- entered maximum weekly risedecimal/week
- d
- lower-load week reductiondecimal
- A
- expected session completion fractiondimensionless
PROGRESSION CHECKS
Three controls make the ramp auditable
The terrace is governed by a cap, planned relief, and execution.
Rise cap
-Each normal week is constrained by the entered percentage.
Lower-load cadence
-Recovery weeks are visibly reduced rather than hidden in an average.
Execution adjustment
-Expected completed exposure remains below the perfect schedule when adherence is under 100%.
Decision takeaway: Extend the horizon or revise the target when the plan does not fit; do not compensate for missed sessions with abrupt catch-up load.
REPLAN TRIGGERS
Events that reset the starting point
- Pain or altered movement
- Illness or fever
- Unexpected competition load
- Multiple missed sessions
- Travel and sleep disruption
- New medical restriction
- Change of sport or training surface
Applied decisions
Why a capped plan can finish below the target
Target fits with planned relief
A moderate target and eight-week horizon allow capped rises with a lower fourth week.
What the result clarifies: The final base step reaches the target without erasing the recovery week.
Aggressive target, short horizon
The required geometric rise exceeds the entered cap.
What the result clarifies: The result reports a remaining target gap instead of silently increasing the cap.
Worked default scenario
Current-input substitution and reconciliation
Method references
Evidence used to frame this specific model
Scope and limitations
This is a workload-planning calculator, not a universal safe-progression rule, injury-prevention guarantee, or return-to-sport protocol. Individual response, health, sport demands, and professional restrictions can require a slower or different plan.
Training Recovery Progress Plan Calculator | Capped Workload Ramp FAQ
Is the maximum weekly rise a universal safe number?
No. It is a user-entered planning constraint, not a validated safety threshold.
Why can the final scheduled week be below the target?
A lower-load week may occur at the horizon even when the underlying base progression is near target.
Should missed load be added next week?
Not automatically. Reassess the starting point rather than creating catch-up spikes.
What does the rest-day input do?
It keeps the minimum weekly recovery boundary visible in the plan notes; it does not prove recovery.