Deload weeks are a vital part of any structured training plan. Their purpose is to reduce accumulated fatigue, support systemic recovery, and help you avoid long-term plateaus. To ensure your progress is accurately assessed and your training plan properly adjusted, it’s essential to provide a realistic evaluation of your recovery at the end of your deload week.
👉 Still unsure what a deload is or when it makes sense?
Check out all the basics and application tips here:
🔗 What are deloads and how do I use them correctly?
Purpose of the Recovery Questions
At the end of each deload week, MyFitCoach asks you a few targeted questions about your perceived level of fatigue. Your answers help the system better assess your recovery and adjust the following training week accordingly.
These questions focus on:
How your muscles felt (e.g., underworked, balanced, or still fatigued)
Overall physical recovery (e.g., energy levels, sleep quality, motivation)
How Should I Answer the Questions?
Be honest – don’t try to “optimize” your answers
Even if you're eager to push hard again, these questions are not about proving anything. They’re about helping the system adapt your training to your actual recovery needs.
Ideally, your muscles should feel underworked or even “untrained.”
That’s not a sign of regression – it’s the goal of a well-executed deload: reduce fatigue, restore reserves, and support supercompensation.
If you still feel tired despite the deload, or didn’t experience a sense of recovery, it’s important to report that.
This may indicate your overall stress load (from training, work, sleep, or nutrition) is too high, or your deload intensity wasn’t low enough. The system can then make better adjustments going forward.
Why Is This So Important?
Subjective recovery is a valid metric: Research (e.g., Saw et al., 2016) shows that subjective fatigue is closely related to objective performance markers.
Adaptive training planning: Your plan can only be tailored effectively if your actual recovery status is accurately tracked.
Prevents non-functional overreaching: Inadequate recovery increases the risk of stagnation, injury, or even regression.
Use the Recovery Questions as a Tool – Not a Test
At the end of your deload week, your recovery matters more than your performance. Honest feedback enables smarter training decisions and protects your long-term progress.
➡️ Tip: Keep a short log of sleep, energy, appetite, muscle feel, or motivation during your deload. These factors help you better assess your recovery.
📩 Still have questions or need help with your recovery assessment?
Our support team is here for you:
support@myfitcoach.de