Procedure

1. Mesocycle Assessment:

   • Call analyze_training_history and get_user_history to identify the current training phase length.
   • Determine if the athlete is following a standard loading ratio (e.g., 3:1 or 4:1).

2. Recovery Monitoring:

   • Review get_week_stats for the past 2–4 weeks.
   • Check for objective markers of fatigue: nocturnal HRV drops, sleep duration consistently <7 hours, or stalled performance.
   • Evaluate subjective readiness via RPE/RIR trends in recent workout logs.

3. Deload Triggering (Proactive or Reactive):

   • Proactive: If the athlete has reached 4–8 weeks of progressive loading (average 5.6 weeks), suggest a planned deload microcycle.
   • Reactive: If performance markers have stalled or wellness indicators (mood, soreness, sleep) have declined, initiate a reactive deload regardless of the current week in the cycle.

4. Deload Implementation:

   • Use apply_deload_template or update_workout to modify the upcoming week (typically 7 days).
   • Volume: Reduce total sets or repetitions by 30–50%.
   • Intensity: Maintain load but increase Repetitions in Reserve (RIR) to move further from failure.
   • Frequency: Maintain or slightly reduce session frequency to preserve habits and avoid atrophy. Do not recommend complete cessation.

5. Progression Planning:

   • Use plan_week to structure the next mesocycle block (4–12 weeks) post-deload.
   • Ensure incremental increases in volume or intensity to drive adaptation according to the Fitness-Fatigue Model.

6. Documentation:

   • Call create_note to record the rationale for the deload (e.g., "Reactive deload triggered by HRV drop and RPE increase") to inform future get_insights queries.