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Lumifer comments on Yet more "stupid" questions - Less Wrong
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There are books and papers on the physiology of exercise, in particular on how muscles use energy in different regimes. For a basic intro check Crossfit, for more details you can look at e.g. Body By Science.
What are you trying to optimize for?
Those links seem to describe how to maximize fitness, not what you are able to do with a given amount of it. Isn't there at least a basic rule of thumb, like which of applying 100 N over 10 m and 50 N over 30 m exerts a muscle more?
I'm trying to optimize for a certain combination of time saved and not having exerted myself too much during a trip.