Deload when your data says so.
Recovery-driven deloads beat arbitrary schedule deloads. Deloads on week 4 of every block work until they do not. Your body does not follow a calendar.
Timing matters
Deload too early and you leave gains on the table. Deload too late and you dig a recovery hole. The right timing depends on accumulated fatigue, sleep, and performance trends.
Oak recommends based on signals
When sleep quality drops during a hard block or performance declines while load stays high, Oak flags the tradeoff and recommends recovery-focused adjustments.
Purposeful recovery
Every deload has a reason tied to your data—not a generic template.