Block 4 · Week 7 · Deload
Recover so it sticks
Deload starts Monday 16 November. Here’s how you should feel and how to make the most of it.
What you’ll feel
Lighter. The bar won’t fight back as much and sessions will feel more manageable. You might feel a bit flat or sore early in the week as six weeks of hard work catches up with you. That’s normal, and by the second half of the week most people feel fresh, springy and ready to go.
How to approach it
Treat this week as an investment. Your body adapts to training while it recovers, and this week clears the physical and mental fatigue so your hard work can stick. Focus on moving well, enjoy the breathing room and leave a little in the tank. You’re not losing anything. You’re getting ready for what’s next.
Outside the studio
Make recovery your focus. Prioritise sleep, eat well and stay hydrated. Keep moving with easy stuff like walks, a swim or some mobility work. Resist the urge to fill the gap with extra hard sessions elsewhere, and let the lighter week do its job.
Jack, Head of Athletics
REVL x Rhise
Your recovery routine
Performance nutrition designed to fuel your potential. The three to lean on in a recovery week.
Every day Creatine Pure creatine to support strength, power and recovery between sessions. |
After training Whey Protein Isolate Clean, fast‑absorbing protein with a complete amino acid profile to fuel repair. |
Before bed ReCharge A collagen hot chocolate ritual to help the body unwind and rebuild overnight. |
Official Fuelling Partner
Pre-order your Rhise products in studio before the end of November. Speak to your coach to learn more.