A deload week is a planned easy week, and the weekly plan builder schedules one at weeks 4, 8 and 12: 20% lighter, one fewer workout day and no For Time or Tabata workouts.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What is a deload week?
A deload week is a lighter week built into training on purpose. Many coaches use planned easy weeks, because hard weeks pile up tiredness even when you feel fine, and a pause now and then lets the effort catch up with you.
The builder does it automatically. When you tell it which week you're starting in the check-in, it checks the number. Week 4, 8 or 12 means an easy week, whatever your scores were.
What changes in the easy week?
| Setting | In a planned easy week |
|---|---|
| Intensity | 20% lighter |
| Workout days | One fewer |
| For Time and Tabata workouts | Left out |
| Steps and stretching | Still recommended |
Here is an example. An intermediate trainee on 4 workouts, medium sessions and a general fitness goal starts at 80%. In week 4 the plan becomes 60% with 3 workouts. The following week, their check-in decides what comes next.
Each week's percentage is worked out from your setup answers plus your latest check-in, so week 4's easy percentage doesn't stack on top of earlier weeks.
How does it feel?
Slightly odd, to be honest. Week 4 often arrives when you've got a rhythm going and feel good, and the plan asks you to do less. Some people take that as an insult.
Common reactions:
- "This is too easy." That's the idea. You're meant to finish with energy left.
- "I'll just add a workout." You can, but you'd be undoing the point of the week.
- "I feel great, so why bother?" Feeling great after three good weeks is often the moment a deload pays off.
How should you use it?
Treat it as part of the plan, not a gap in it.
- Keep the sessions you have, at the lower percentage.
- Use the spare day for a walk, some stretching or a proper rest.
- Sleep a bit more if you can. Why recovery takes longer after 30 explains why that matters.
- Come back for week 5 and do the check-in as usual.
If you are building towards bigger numbers over time, the progressive overload idea still applies: planned easy weeks are what let the steady increases continue without a wall. For an unplanned lighter week, see the recovery week workout plan.
When does it show up in a month?
Week 4 is the first one. If you work through a full 12 weeks of check-ins, you'd also see easy weeks at 8 and 12. A walk through the first month is in a sample first month with the weekly plan builder.
FAQs
Can I skip the planned easy week?
You can adjust anything in the plan, but the builder schedules it for a reason. Try it once before deciding it isn't for you.
What if I have pain in week 4?
Say so in the check-in. Pain triggers a recovery week, which is lighter still. See your doctor if pain lingers.
Why every fourth week?
It is the rhythm the builder uses: three weeks of building, then one lighter. That pattern is common in coaching, though not the only one.
The bottom line
A deload week isn't a lost week. It is the part of the plan that lets the other three work. Let the builder schedule it and enjoy the extra energy in week 5. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- deload week
- recovery