I believe, that many who are training hard or competitively are not planning their training cycles properly. What I mean, is that I see a lot of athletes who are training with full throttle for months until the engine cuts off. Then they’ll have couple of Netflix and chill days and get back to the self-punishment loop.

I have gone through all this more than once, and I can tell you that it’s not worth of trying.

What I have found beneficial, is the RPE method (rate of perceived exertion). RPE simply means, how you subjectively experience the stress of a performance on a scale of 1-10. 1 is relative to lying on a couch whereas 10 feels like scream breathing through a metcon while the light of life is dimming in your eyes.

How does the RPE work in practise?

A simple way to follow the RPE method is in 3+1 cycle (3 weeks of training with progressive RPE, 1 week of deload), like this:

• Week 1: RPE 7-8
• Week 2: RPE 8-9
• Week 3: RPE 9-10
• Week 4: RPE 5-6 (deload)

Because the numbers itself doesn’t tell much, I’ll try to explain the feeling you should be pursuing:

Week 1. RPE 7-8
The focus is on high-quality and learning. Every workout has a learning goal and a plan. After the workout, you should have a feeling that at least 90% of the plan was fulfilled. Training should feel heavyish but avoid putting all-in. More quality and more planning.

Week 2. RPE 8-9
The basic idea stays the same on the second week in the cycle. Everything should be still done as planned and with high-quality but you’re allowed to tighten the screw just a little bit. The tolerance is pushed but with a thought. You may go hard but you’re not allowed to neglect the idea of the workout.

Week 3. RPE 9-10
Go and go fast, because now you have a permission. If you have a 15-minute AMRAP of rowing, burpees, and thrusters waiting to be swallowed, try to push your tolerance of lactic acid and mental pain. I would still recommend to start the week with RPE 9 and turn on the headless chicken mode in the end of the week. However, remember to listen to your body. The 3rd week could be RPE 10 week but it might as well be RPE 7-8 week if you have had a stressful week at work, for example.

Week 4. RPE 5-6
This is the deload week. The workouts have low intensity and loads are moderate (<70% of your normal load). The volume is approximately between 50-60% of your normal. In metcons, prefer bodyweight movements and machines over barbell and benchmark WODs. Everything you do should feel pretty easy and comfortable. This is a good week to practise skills and do accessory work in long and light sets. Just feel the movement and enjoy the training.

Obviously, there are also other just as correct ways to phase your training. This is just one example, which I have found working. However, one thing is sure: not giving your mind and body a rest on a regular basis is a certain way to fail.

Translated from the original text by Valtteri Kallio @kalliovaltteri