Settings
3
Starting VO₂max
55 ml/kg/min
Return to Running
5 weeks
to rebuild the fitness lost from 3 weeks of complete rest
Complete Rest
-10.5%
VO₂max → 49.2
Active Recovery
-1.5%
VO₂max → 54.2
VO₂max Drop-Off Over Time
574941
W0W1W2W3W4W5W6W7W8
Complete Rest
Active Cross-Training
Use this in practice
- After State, prescribe 7-10 days of COMPLETE rest — then transition to active recovery (biking, swimming).
- VO₂max drops ~7% in just 12 days of inactivity (Mujika & Padilla, 2000). Active recovery limits this to ~1%.
- Show this graph to athletes who 'take a month off' — the rebuild cost is enormous.
Get your results emailed + 3 follow-up resources
detraining forecast
Practical examples
Use the real repo slug and keep the visuals on training-load drop, off-season appetite changes, and recovery rhythms.
Transition-week food plan
A visual for the bridge week between championship season and the next training block.
TransitionFuelRecovery
Post-season appetite drop
A forecast card that calls out the common tendency to eat less once the workouts disappear.
Off-seasonAppetiteRecovery
Recovery smoothie build
Drinkable calories when appetite is low after hard work.
SmoothieFast