Supercompensation

Supercompensation is a classic model used to explain how training and recovery combine to make you fitter. In the model, a demanding session first leaves the body more tired and temporarily less capable; then, given recovery, it not only returns to normal but rebuilds to a slightly higher level than before — ready to handle a little more next time. Repeated sensibly, these small rebounds are pictured as the staircase of long-term improvement.

It is a simplified teaching model rather than a precise timetable. The size and timing of any rebound vary enormously between people and situations, and the tidy curve drawn in textbooks is an illustration, not a measurement. It is useful for understanding why the timing of hard work and rest matters — but anything about your own recovery is best guided by a qualified coach or professional.