A recovery week (deload) cuts training volume and intensity by 30–40% every 3–4 weeks so your body absorbs prior load, repairs tissue, and adapts — preventing chronic fatigue while fitness continues to rise.
Why recovery weeks matter
Fitness improves during rest, not during workouts. Three hard weeks followed by one easy week is a proven pattern in endurance periodization.
Skipping deloads leads to rising ATL, falling TSB, and plateau or injury.
What to cut in a recovery week
- Reduce weekly TSS or mileage by 30–40%.
- Keep one short intensity touch (e.g. 4 × 2 min) to maintain neuromuscular sharpness.
- Prioritize sleep and nutrition.
Signs you need recovery sooner
- Resting heart rate elevated 5+ bpm for several days.
- Persistent soreness or poor sleep.
- Workouts that normally feel manageable feel heavy.
Using Vo2Max
Vo2Max inserts recovery weeks automatically based on your training block and race calendar.
Related guides
Fundamentals
What Is Periodization in Endurance Training?
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CTL, ATL & TSB: Training Load Metrics Explained
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What Is Training Stress Score (TSS)?
Training Stress Score (TSS) quantifies workout load from duration and intensity. Learn how TSS works in cycling and running, and why coaches use weekly TSS targets.Cycling
Cycling Base Training Phase Guide
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Frequently asked questions
Should I take a recovery week before a race?
Race taper is different — it reduces volume 2–3 weeks out while keeping short race-pace efforts.
Can I train through a recovery week?
You can stay active with easy sessions, but avoid adding load. The point is absorption, not more stress.