Deload Week Calculator

A deload week is when you reduce training volume and intensity to allow the nervous system and joints to recover. This tool helps you determine when you need a deload week.

1. 1

   Enter Training Weeks

   Input the number of consecutive intense training weeks

2. 2

   Set Intensity

   Select your current training intensity

3. 3

   Set Experience

   Select your training experience level

• 1

  Plan a deload week every 4-6 weeks of intense training

• 2

  Reduce volume by 40-60% while maintaining intensity

• 3

  Continue going to the gym but with lighter loads

• 4

  Use this week to focus on technique

• Ignoring the need for deload and training until injury

• Complete rest instead of active deload

• Training at the same intensity during deload week

• Not regularly scheduling deload weeks