Fatigue Detection Mode
Analyzes your last 6 weeks of logged E1RMs to detect fatigue patterns. Enter your current E1RMs manually to generate a deload plan.
Analyzing your training trends...
Based on 6-week E1RM trend analysis
No data
E1RM drop from peak E1RM decline detected Holding steady
Current E1RM:
6-Week E1RM Trends
Enter Your Current E1RMs
Your Deload Week
Volume reduced by 50%. Intensity capped at RPE 7. Focus on movement quality and recovery.
| Phase | Sets x Reps | RPE | % 1RM | Weight |
|---|---|---|---|---|
Deload Week Guidelines
- Volume: Cut total sets by ~50%. Fewer sets, same movement patterns.
- Intensity: Keep weights at 60-70% of your E1RM. Nothing should feel heavy.
- RPE Cap: Stay between RPE 5-7. Every set should feel easy to moderate.
- Accessories: Reduce or skip isolation work. Focus on the main lifts only.
- Recovery: Prioritize sleep (8+ hours), hydration, and nutrition this week.
- Duration: One full week (5-7 days), then return to normal programming.
The Science Behind Deloads
A deload is a planned reduction in training stress designed to allow your body to dissipate accumulated fatigue while maintaining fitness. Research shows that strategic deloads every 4-8 weeks can improve long-term strength gains by 5-12% compared to continuous progressive overload.
When to deload: An E1RM drop of 5% or more while RPE stays the same or increases is the clearest signal of accumulated fatigue. This means your nervous system and muscles have not recovered from recent training stress.
The 50/70 rule: Reduce volume (sets) by approximately 50% and cap intensity at 70% of 1RM. This provides enough stimulus to maintain neuromuscular patterns without adding training stress. Most lifters find they come back stronger after a well-timed deload.
What is the Deload Calculator?
The Deload Calculator analyzes your training history to detect accumulated fatigue and generate a personalized deload week. Instead of guessing when you need a break, it reads your estimated one-rep max (E1RM) trends over the past six weeks and identifies the point where fatigue is masking your true strength.
You can also use it without an account - just enter your current E1RMs manually and it will build a science-based deload plan with precise weights, sets, reps, and RPE targets for each lift.
Key Features
- Auto-detection of fatigue patterns - Compares your current E1RM against your 6-week peak to flag meaningful strength drops
- Personalized deload percentages - Weights are calculated from your actual E1RMs, not generic defaults
- Per-lift fatigue scoring - Squat, bench, and deadlift are assessed independently so you only back off where needed
- 6-week E1RM trend chart - Visual timeline showing how your strength has trended over the training block
- Manual entry mode - No account required; enter your E1RMs directly to get an instant deload prescription
- Science-backed protocol - Volume cut by 50%, intensity capped at RPE 7, based on research showing 5-12% long-term strength improvement