Overtraining: the signs not to ignore

Overtraining is when the training load persistently exceeds recovery capacity. Paradoxical result: you train more, but you regress. Spotting it early prevents weeks or even months of underperformance.

The warning signs

• Declining performance despite consistent training.
• Fatigue that won't go away, even after rest.
• Elevated resting heart rate and HRV decline over several days.
• Degraded sleep, irritability, loss of motivation.
• Recurring infections, injuries piling up.

Normal fatigue or overtraining?

Heavy fatigue after a demanding block is normal: it passes after a few easy days. Overtraining, on the other hand, persists despite rest. The difference comes down to duration and accumulation of signals.

How to respond

There's only one remedy: reduce the load and recover — sometimes several days of rest, then a very gradual return. The longer you wait, the longer the recovery. Sleep and nutrition are your best allies.

Preventing it: dosing and alternating

Alternate hard work and easy weeks (1 easy week every 3 weeks or so), respect 80/20 polarization, and monitor your indicators. Understanding TSB (freshness) helps you avoid staying in the red zone too long.

An automatic safeguard

Sports Coach AI monitors your load, fatigue and recovery, and imposes an easy session or rest when your signals turn red — exactly to prevent you from sliding into overtraining.