Recovery & fatigue
Rest days, soreness, sleep, deloads and why your capacity is different from one week to the next.
Recovery & fatigue7 min read
Deloads: when and why to take one
A deload is a planned reduction in training stress so adaptation can catch up. It is not a week off.
Recovery & fatigue6 min read
How many rest days do you actually need?
Rest is dose-dependent. The number of days you need follows the load you are carrying, not a rule.
Recovery & fatigue6 min read
Should you train when you're sore?
Soreness is a response to novelty, not a score. Most of the time you can train — just not the same way.
Recovery & fatigue7 min read
Why your best training weight changes week to week
Your capacity is a moving number. Good programming works with the variation rather than pretending it away.
Recovery & fatigue8 min read
How to sequence hard runs and heavy lifts without wrecking recovery
Order, spacing and recovery: the decisions that determine whether a hard week works.