Recovery week

Every few weeks, an easier week helps your body adapt to training. Here is how much to cut and what your cycle looks like.

Your details

300 minutes a week, every 4th week lighter

150 min

in your recovery week, 50% less

Week 1300 min
Week 2300 min
Week 3300 min
Week 4150 min (recovery)
Recovery weeks a year13

Your cut sits in the 41 to 60% range that a meta-analysis of tapering found kept fitness while freshening athletes up, as long as the intensity stayed the same: fewer or shorter sessions, not slower ones. Use the week to sleep a bit more and fix niggles.

Stop and get help if you have chest pain, feel faint or are unusually breathless. Call 999 for chest pain that does not go away. Check with your GP before a big step up if you have a heart, lung or joint condition.

The working

300 minutes a week, 50% cut, every 4th week

Weeks 1 to 3 stay at 300 minutes and week 4 drops to 150 minutes. That is 13 recovery weeks a year. A 50% cut sits in the 41 to 60% range from tapering research.

Cut the amount, keep the quality

From a meta-analysis of tapering

A 2007 meta-analysis of tapering before competition found the best results came from cutting training volume by 41 to 60% while keeping the intensity the same. So do fewer or shorter sessions, not slower ones. The same idea works for a planned easier week.

Using the week well

Recover on purpose

Keep one or two short, sharp sessions so you stay sharp
Sleep a bit more
Deal with niggles: stretch, foam roll, see a physio
Plan the next block

Read with care

What this cannot tell you

Write a training planFor an event, a coach or plan matters more than one week.
Fix overtrainingIf you feel worse for weeks, rest and see your GP.
Know your sportStrength, running and team sports differ.

Questions

Common questions

How often should I have a recovery week?

Many plans use one every 3 to 6 weeks. It depends on how hard the other weeks are and how you feel.

How much should I cut in a recovery week?

Tapering research supports cutting volume by 41 to 60% while keeping intensity.

Should I stop training completely?

Usually not. Lighter training keeps you ticking over while you recover.

Is a recovery week the same as a taper?

Similar idea. A taper is before a race; a recovery week is part of a normal cycle.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop exercising and get help if you have chest pain, feel faint or dizzy, or are unusually breathless. Call 999 for chest pain that does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition or have been seriously ill.