The dip and rebound after a hard session
A fatigue and recovery curve traces performance capacity over the hours and days following a demanding bout of exercise. Immediately after training, capacity drops below the starting baseline because of accumulated fatigue, substrate depletion, and tissue stress. Given adequate rest, fuel, and sleep, capacity then climbs back toward baseline as the body repairs and restocks.
The supercompensation model proposes that recovery does not merely return to the prior level but briefly overshoots it, leaving the person slightly more capable than before. Training again near the top of that rebound is the idea behind progressive overload across sessions.
Why timing the next session is the practical takeaway
The curve is a simplified teaching model rather than a precise schedule. Real recovery depends on training status, the muscle group involved, sleep, nutrition, and total life stress, so the supercompensation window cannot be timed to the hour. Training too soon, before capacity recovers, can stack fatigue; waiting far too long lets the temporary overshoot fade back toward baseline.
The figures and timing here are illustrative. This is general educational information, not individualized programming or medical advice; recovery needs vary widely between people.