Deload Week
By the Watta Team · Updated March 2026
What is Deload Week?
A deload week is a deliberate reduction in training load designed to facilitate recovery and supercompensation. During a deload, volume is typically reduced by 40-60% while intensity is maintained at moderate levels. For example, a rower who normally trains 8 sessions per week totalling 120 minutes might deload to 5 sessions totalling 60-70 minutes. The purpose is not rest — it is active recovery that maintains fitness while allowing accumulated fatigue to dissipate. Deloads are typically scheduled every 3-4 weeks as part of a structured periodisation plan. They are especially important after blocks of heavy training, following a race or test, or when signs of overreaching appear (elevated resting heart rate, persistent fatigue, declining performance). Skipping deloads is a common mistake that leads to plateaus and overtraining.
How Watta Uses Deload Week
Watta's Effort Score trends clearly show deload weeks as a deliberate dip in weekly training load. By tracking your Effort Scores over time, you can verify that deload weeks are achieving their purpose — reduced overall load followed by a return to training with maintained or improved performance in the subsequent building block.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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