A deload week is a deliberate, planned reduction in training stress — typically reducing volume by 40-60%, intensity by 10-20%, or both — usually programmed every 4-8 weeks after accumulating fatigue. Deloads allow accumulated fatigue to dissipate while fitness adaptations consolidate (supercompensation), often resulting in improved performance immediately after. Signs a deload is needed: stalling performance, persistent soreness, elevated resting heart rate, disrupted sleep, low motivation. Deloads prevent the slide from functional overreaching into overtraining syndrome.
Key points
- Planned 40-60% volume reduction
- Every 4-8 weeks typically
- Allows fatigue dissipation and supercompensation
- Prevents progression to overtraining syndrome
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