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Deload Weeks

A deload is a planned easy week that lets your body recover from accumulated fatigue. HyperIron supports flexible deload scheduling so you can find the pattern that works for you.

What changes during a deload​

ParameterNormal weekDeload week
WeightProgressive (increasing)Reset to Week 1 levels
VolumeAuto-regulated (2–6+ sets)~2 sets per exercise
RepsTarget based on progression~Half of Week 1 reps
EffortRIR 1–3Easy — nowhere near failure

The goal is to stay active and maintain movement patterns while giving your body a break.

Deload modes​

When creating or editing a program, choose a deload mode:

None​

No scheduled deloads. Good for short mesocycles or lifters who prefer to deload reactively.

Final Week​

The last week of the mesocycle is a deload. A 7-week program has 6 loading weeks + 1 deload. This is the most common approach for standard 4–6 week training blocks.

Every N Weeks​

A deload occurs every N weeks automatically. For example, with Every 4 Weeks on a 12-week mesocycle:

  • Weeks 1–3: Loading → Week 4: Deload
  • Weeks 5–7: Loading → Week 8: Deload
  • Weeks 9–11: Loading → Week 12: Deload

This is ideal for longer training blocks where you need periodic recovery.

Manual deload ("Take a Deload")​

Sometimes you need a deload outside the schedule — maybe you're sick, stressed, or just feel beat up. Tap the TAKE DELOAD button in the progression banner on the workout screen to mark the current week as a deload.

  • Manual deloads are additive with your scheduled deloads. They don't shift the auto-deload schedule.
  • You can undo a manual deload by tapping UNDO DELOAD if you change your mind.

How deloads appear​

  • Mesocycle grid: Deload weeks show a "DL" label instead of "W4" with muted styling
  • Calendar: Deload workout days appear with a grey dot instead of amber
  • Workout detail: A "DELOAD" badge appears next to "COMPLETED"
  • Progression banner: Shows "DELOAD" when you're on a deload week

Progression across deload gaps​

Weight, rep, and RIR progression are based on loading week number, not calendar week. This means deload weeks don't inflate your progression rate. After a deload, you continue from where you left off — the jump from pre-deload to post-deload is the same ~2% as any other week.

Volume (sets) resets to your starting set count after a deload, modeling the recovery effect.

When to use deloads​

Use planned deloads when:

  • Running mesocycles of 5+ weeks
  • You notice consistent fatigue in later weeks
  • Training with high volume or intensity
  • You have a history of overuse injuries

Skip deloads when:

  • You prefer to deload reactively (use manual deload when needed)
  • Mesocycles are short (3–4 weeks)
  • You're early in your training career and recovery isn't yet a bottleneck

Signs you need a deload​

Even without a scheduled deload, watch for:

  • Persistent soreness that doesn't resolve between sessions
  • Strength going backward (weights feel heavier despite progression)
  • Joint aches, especially shoulders, elbows, and knees
  • Poor sleep or low training motivation
  • Fatigue ratings consistently at -1 or -2

If you see several of these, consider using the TAKE DELOAD button or ending the mesocycle early. You can also check the progression preview to see if upcoming weights look unrealistic — that may indicate the reference weight needs adjusting rather than a deload.

During a deload​

Follow the prescribed deload workouts — same exercises, lighter weights, fewer sets, lower reps. Focus on technique and mobility. Resist the urge to push hard — the deload only works if you take it easy.