Back to Health & Fitness

Training Fatigue Wellness Index

Get general wellness insights about training fatigue based on training volume, frequency, intensity, recovery days, and sleep. This is a personal lifestyle insight, not a medical evaluation.

Training Fatigue Wellness Index

Get general wellness insights about training fatigue based on training volume, frequency, intensity, recovery days, and sleep. This is a personal lifestyle insight, not a medical evaluation.

Input your training data

Formula

Volume fatigue = (Training volume / 10) × 20 (max 100 at 50+ hours/week).

Frequency fatigue = (Training frequency / 7) × 15 (max 15 at 7+ sessions/week).

Intensity fatigue = (Intensity level / 10)^1.5 × 30 (max 30 at intensity 10).

Recovery reduction = (Recovery days / 3) × 25 (max 25 reduction at 3+ days).

Sleep adjustment = -((Sleep hours - 7) × 5) (better sleep reduces fatigue).

Perceived exertion adjustment = ((Perceived exertion - 5) / 5) × 15.

Fatigue index = Volume fatigue + Frequency fatigue + Intensity fatigue - Recovery reduction + Sleep adjustment + Exertion adjustment (clamped 0-100).

Higher values indicate greater fatigue accumulation. Values above 70 suggest need for extended recovery.

Steps

  • Enter weekly training volume (hours or minutes per week).
  • Enter training frequency (number of sessions per week).
  • Enter intensity level (1 = very light, 10 = maximum effort).
  • Enter recovery days per week (rest days).
  • Optionally enter average sleep hours and perceived exertion (1-10).
  • Review fatigue index, level, and recommendations.

Related calculators

Central Nervous System (CNS) Fatigue Recovery Wellness Guide

Get wellness insights about CNS fatigue recovery time.

Training Stress Score Calculator

Assess training load and stress accumulation.

HRV Recovery Optimization Wellness Score

Get wellness insights about recovery readiness using HRV metrics.

Rest Time Between Sets Calculator

Optimize rest periods for recovery between sets.

Complete guide snapshot

Training fatigue is the cumulative physical and mental exhaustion from training. Proper fatigue management prevents overtraining and optimizes performance and recovery.

Use this calculator to assess training fatigue index based on training volume, frequency, intensity, recovery days, sleep, and perceived exertion to guide training decisions and prevent overtraining.

FAQs

What is training fatigue?

Training fatigue is the cumulative physical and mental exhaustion from training. It includes muscle fatigue, central nervous system fatigue, and metabolic fatigue. Proper management prevents overtraining.

How does fatigue affect performance?

Excessive fatigue reduces strength, power, endurance, coordination, and motivation. It increases injury risk and impairs recovery. Moderate fatigue is normal, but chronic high fatigue indicates overreaching or overtraining.

What causes training fatigue?

High training volume, high intensity, insufficient recovery, poor sleep, inadequate nutrition, stress, and lack of periodization. Fatigue accumulates when recovery doesn't match training load.

How much recovery do I need?

Recovery needs vary by individual and training. Generally: 1-2 rest days per week, 48-72 hours between intense sessions, 7-9 hours sleep, and deload weeks every 4-8 weeks.

What is the difference between fatigue and overtraining?

Fatigue is temporary and resolves with rest. Overtraining is chronic fatigue that persists despite rest, often with performance decline, mood changes, and physiological imbalances lasting weeks to months.

How can I reduce training fatigue?

Reduce volume or intensity, increase rest days, improve sleep quality and duration, optimize nutrition and hydration, manage stress, and include active recovery (light movement, stretching).

Should I train through fatigue?

Mild fatigue is normal and trainable. Moderate fatigue may require lighter sessions. High fatigue requires rest. Very high fatigue requires extended recovery. Listen to your body and adjust training accordingly.

How does sleep affect fatigue?

Sleep is critical for recovery. Poor sleep increases fatigue, reduces performance, and impairs recovery. Aim for 7-9 hours of quality sleep. Less than 6-7 hours significantly increases fatigue accumulation.

What are signs of excessive fatigue?

Persistent soreness, decreased performance, loss of motivation, mood changes, poor sleep quality, increased resting heart rate, frequent illness, and difficulty recovering between sessions.

How do I prevent fatigue?

Periodize training (vary volume and intensity), include rest days and deload weeks, prioritize sleep and nutrition, manage stress, listen to your body, and track training load relative to recovery capacity.

Summary

This tool provides general wellness insights about training fatigue based on training volume, frequency, intensity level, recovery days, sleep hours, and perceived exertion. This is a personal lifestyle insight, not a medical evaluation.

Outputs include fatigue index (0-100), fatigue level, status, recommendations, an action plan, and supporting metrics.

Formula, steps, guide content, related tools, and FAQs ensure humans or AI assistants can interpret the methodology instantly.

Disclaimer

Disclaimer: This tool provides general wellness and lifestyle insights for educational purposes only. It is not a medical or psychological diagnosis. For any health concerns, please consult a qualified professional.

Embed This Calculator

Add this calculator to your website or blog using the embed code below:

<div style="max-width: 600px; margin: 0 auto;"> <iframe src="https://mycalculating.com/training-fatigue-index-calculator?embed=true" width="100%" height="600" style="border:1px solid #ccc; border-radius:8px;" loading="lazy" title="${formatCalculatorTitle(calculatorSlug)} Calculator by MyCalculating.com" ></iframe> <p style="text-align:center; font-size:12px; margin-top:4px;"> <a href="https://mycalculating.com/training-fatigue-index-calculator" target="_blank" rel="noopener"> Use full version on <strong>MyCalculating.com</strong> </a> </p> </div>
Open in New Tab

Training Fatigue Wellness Index

Get general wellness insights about training fatigue based on training volume, frequency, intensity, recovery days, and sleep. This is a personal lifestyle insight, not a medical evaluation.

How to use Training Fatigue Wellness Index

Step-by-step guide to using the Training Fatigue Wellness Index:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Training Fatigue Wellness Index?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Training Fatigue Wellness Index is designed to be user-friendly and provide instant calculations.

Is the Training Fatigue Wellness Index free to use?

Yes, the Training Fatigue Wellness Index is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Training Fatigue Wellness Index is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Training Fatigue Wellness Index accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.