Deload — Recovery Coach

Deload is the strength app that tells you to train less. Every serious lifter knows the pattern: the loads stop moving, the warm-ups feel heavy, sleep gets worse — and you add volume, because adding volume is what you know how to do. Deload watches for that pattern and calls it before your body does. HOW IT WORKS Log a session in seconds: exercise, sets, reps, load, and one session RPE. Deload converts that into training stress, then tracks two rolling averages — your acute load over the last 7 days, and your chronic load over the last 28. The ratio between them is your fatigue score. Below 0.80 you're detrained. Around 1.00 you're building. Above 1.30, sustained, you're digging a hole. THE FATIGUE GAUGE One number, one colour, one instruction. The gauge is coloured like the plates on your bar: green, blue, yellow, red. When it turns red, you stop adding. Plain language, always. "Push on." "Ease up." "Deload now." No dashboards to interpret. WHEN IT TRIGGERS Deload fires on two independent rules: • Your fatigue ratio holds above threshold for five straight days. • Four or more weeks without a deload, while your RPE climbs at the same loads — the clearest signal that fitness has stopped and fatigue has not. SLEEP MAKES IT HONEST Connect Apple Health and Deload reads your sleep. Nights under your baseline raise your effective fatigue, because a session on six hours costs more than the same session on eight. No sleep data? The gauge simply ignores it. Missing data never penalises you. THE DELOAD WEEK, WRITTEN FOR YOU When it triggers, Deload builds the week: your movements, roughly 55% of the volume, 80–85% of the load. Same days, same lifts, less of it. Nothing to plan. FREE • Unlimited session logging • The fatigue gauge and your live acute:chronic ratio DELOAD PRO • The generated deload week, every time it triggers • Apple Health sleep integration • Full training history and the acute:chronic chart Deload has no account, no feed, and no streaks to protect. Your data lives on your device and syncs across your own devices with iCloud. Nothing is sent anywhere else. Built for powerlifters, weightlifters, and anyone who has ever trained through a wall they should have walked around. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://akselcb-sketch.github.io/deload-legal/privacy.html