60m
8/10
7h
需要深度恢復
62小時
"建議進行主動恢復（Zone 1）或輕度活動度訓練。"
神經系統消耗
高
睡眠品質
良好
方法與依據
這一節說明上面的數字是怎麼來的，以及什麼情況下不該照著它做。
恢復也是訓練的一部分
身體的適應與進步發生在休息期間，而非訓練當下。- 高強度訓練 (HIIT/衝刺)：通常需要 48-72 小時讓神經系統完全恢復。
- 低強度訓練 (Zone 2)：通常可以在 24 小時內重複進行。
WinSport 編輯與研究標準
本工具所使用的所有公式與參考數值均來自同行評審的科學文獻及經過驗證的臨床指南。我們的研究團隊持續審核每個計算器的準確性，並隨著新證據的出現持續更新計算方法。
延伸閱讀：背後的科學
運動科學文章- Massage Isn't Just a Luxury. It Signals the Same Mitochondrial Pathways as Exercise. The Evidence Is Striking.A 2012 Science Translational Medicine study found massage activates PGC-1α and suppresses NF-κB through mechanical signalling. Here's why sports massage belongs in training recovery science — not the luxury spa category.5 分鐘閱讀
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