Deload week explained — when, how and why
Skipping deloads doesn't make you tougher — it stalls your progress. Here's how a real deload works.
What a deload actually is
A planned 5-7 day reduction in training stress: usually 50-60% of normal volume at the same intensities.
When to take one
There is no universal calendar for deloading. A deload can be useful when accumulated training stress, repeated performance decline or program structure justify a temporary reduction. Sleep, soreness and motivation are context signals, not diagnoses or automatic triggers on their own.
Three ways to deload
Reduce volume (preferred), reduce intensity, or both. AJYX defaults to volume reduction.
How AJYX schedules deloads
Programmed every 4-8 weeks based on your training age. Triggered early if recovery markers drop.