The process of supercompensation


Supercompensation is the adaptive response of our bodies to a training programme.

Physiological and biochemical reactions during exercise and recovery are different in the process of supercompensation.

During training (load), our biochemical and physiological reactions increase or decrease above the resting state.

Above the resting state, heart rate, cortisol, lactate, free fatty acids, blood urea, and creatine kinase increase.

Below the resting state, body weight, insulin, glycogen, and acute protein synthesis decrease.

How long does it take to establish an elevated working capacity (supercompensation)?
Recovery after training:
Speed endurance 60-72 hours
General aerobic endurance 48-60 hours
Strength training 36-48 hours
Speed training 24-36 hours