The whole Supercompensation idea makes a huge amount of sense and is backed up with a fair bit of scientific evidence (all great so far), but as far as i can tell there seems to be no real way to know when is the right time to take advantage of it. Everybody (literally) is different, fine, but there must be a way to try and factor Supercompensation into a training programme with at least some degree of accuracy?

When is the optimal time to exercise again to achieve supercompensation?
Is it 1 day after a big intense effort (relative to your own ability)? 2 days after? 3?
Is it when youre feeling 100% rested? When youre only partially rested with mild DOMS?

Would love to hear some views on this?

Cheers