Deloads reduce training stress by temporarily lowering intensity or volume. Some people use a deload at the start of a training block to ease into new workloads and limit soreness. Others prefer a deload at the end of a block to promote recovery and feel fresher going into the next phase.
Go to the Workout tab.
Tap your active program.
Tap the program settings icon in the top-right corner.
Scroll down to Deload and tap Edit.
Select one of the following options:
None: Train continuously without scheduled reductions in intensity or volume.
First Cycle: Start each training block with a lower-intensity cycle to ease into new workloads and reduce soreness.
Last Cycle: Finish each training block with a lighter cycle to promote recovery and readiness for the next phase.
Tap the X to return to your workout program and save your selection.
Read next:
Now that you’ve learned about deloading your first cycle or last cycle, you might enjoy one of these articles next:
Change Number of Cycles in a Program
Understanding Smart Progressions
Viewing Exercise Performance Over Time