Recovery week: when and how to do it
The recovery week is where you absorb your training. When to schedule it, how much to cut and which mistakes to avoid.
You improve while resting, not while training. Training is the stimulus; adaptation comes when the body has time to recover. That's what the recovery week is for.
When to do it
The most common approach is one easy week every three or four. Masters athletes and people with a lot of stress outside sport often need it more frequently, for example every third week.
How much to cut
- Reduce volume by 30 to 50%.
- Keep one or two short bouts of intensity so you don't lose your edge.
- Sleep more and eat well: it's part of the job.
Signs you need it sooner
A higher resting heart rate than usual, heavy legs several days in a row, poor sleep or zero motivation. If they show up, bringing the recovery week forward beats pushing through.
Common mistakes
Turning it into a week to make up missed sessions, or a week of doing nothing. Neither: less load, same routine.
On your fitness chart you'll see fatigue drop quickly while fitness barely moves. That's the sign the recovery week is doing its job.