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Deload Week Plan Calculator

Work out deload week plan instantly with clear inputs, formula shown and shareable results.

About Deload Week Plan Calculator

A deload dissipates accumulated fatigue while keeping the training habit and technique intact. Cutting volume by half at unchanged intensity preserves neural qualities and is the most common approach; cutting intensity instead suits joint irritation. Halving 20,000 kg of weekly volume gives a 10,000 kg deload week at the same working percentage.

Formulas

Volume deload

deload volume = normal volume x 0.5

Intensity deload

deload intensity = normal intensity x 0.7

Worked example

With the default values below, Deload Week Plan Calculator returns Deload Week Volume Load of 10,000. Change any input above and every figure here is recalculated in your browser.

Inputs used

Normal weekly volume loadminimum 0 kg
20,000 kg
Normal working intensityaccepts 1–100 %
85 %
Deload styleone of Cut volume, keep intensity, Cut intensity, keep volume, Cut both moderately
Cut volume, keep intensity

Results

Deload Week Volume Load
10,000 kg
Deload Working Intensity
85.0%
Volume Cut
50%
Intensity Cut
0%

Step by step

  1. 1Values used
  2. 2Volume deload
  3. 3Intensity deload
  4. 4Deload Week Volume Load= 10,000 kg
  5. 5Deload Working Intensity= 85.0
  6. 6Volume Cut= 50
  7. 7Intensity Cut= 0

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax or compounding frequency into account.
  • Figures are rounded for display to 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

How often should I deload?

Typically every fourth to sixth week for intermediates, or whenever performance stalls and soreness accumulates across sessions.

Should I cut volume or intensity?

Volume for general fatigue, since intensity maintains skill. Intensity if joints are sore or technique is breaking down under load.

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Deload Week Plan Calculator | Calcrivo