MoDeload

"The Healer" — "I give you permission to recover"

Status: ✅ Built

MoDeload manages deload periods — planned recovery weeks to prevent overtraining.

---

Purpose

• Detect when deload is needed
• Manage deload periods
• Apply volume/intensity modifiers
• Track deload history
• Provide post-deload guidance

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Implementation

Code Location

/lib/mo-coach/adapt/deload.ts

Key Functions

// Check if deload is needed
export async function checkDeloadNeeded(userId: string): Promise<DeloadDecision>

// Start a deload period
export async function startDeload(
  userId: string,
  type: DeloadType,
  days?: number
): Promise<DeloadPeriod>

// End deload early or on schedule
export async function endDeload(userId: string): Promise<void>

// Get active deload modifiers
export async function getDeloadModifiers(userId: string): Promise<DeloadModifiers | null>

---

Deload Triggers

Trigger	Condition	Auto/Manual
Scheduled	Every 4 weeks	Auto-suggest
Critical Fatigue	2+ days at score 8+	Auto-suggest
Prolonged Elevated	5+ days at score 6+	Auto-suggest
High + Poor Recovery	Score 7+ AND recovery < 3	Auto-suggest
Manual	User request	Manual

Detection Logic

async function checkDeloadNeeded(userId: string): Promise<DeloadDecision> {
  const fatigueLogs = await getRecentFatigueLogs(userId, 14);
  const lastDeload = await getLastDeload(userId);
  const daysSinceDeload = daysBetween(lastDeload?.endDate, new Date());

  // Check triggers
  const triggers: DeloadTrigger[] = [];

  // Scheduled (every 4 weeks)
  if (daysSinceDeload >= 28) {
    triggers.push({
      type: 'scheduled',
      message: 'Time for scheduled deload (4 weeks)'
    });
  }

  // Critical fatigue (2+ days at 8+)
  const criticalDays = fatigueLogs.filter(l => l.score >= 8).length;
  if (criticalDays >= 2) {
    triggers.push({
      type: 'critical_fatigue',
      message: `Critical fatigue for ${criticalDays} days`
    });
  }

  // Prolonged elevated (5+ days at 6+)
  const elevatedDays = fatigueLogs.filter(l => l.score >= 6).length;
  if (elevatedDays >= 5) {
    triggers.push({
      type: 'prolonged_elevated',
      message: `Elevated fatigue for ${elevatedDays} days`
    });
  }

  return {
    isNeeded: triggers.length > 0,
    isRecommended: triggers.length > 0,
    triggers,
    suggestedType: getSuggestedType(triggers),
    suggestedDays: 7
  };
}

---

Deload Types

Type	Volume	Intensity	Use Case
Volume	60%	100%	Scheduled, normal fatigue
Intensity	70%	85%	Critical fatigue
Full Rest	0%	0%	Extreme fatigue, illness

Modifiers Applied

interface DeloadModifiers {
  volumeModifier: number;      // 0.6 for volume deload
  intensityModifier: number;   // 1.0 or 0.85
  setsModifier: number;        // Reduce sets
  repsModifier: number;        // Keep reps same usually
}

// During volume deload
const modifiers = {
  volumeModifier: 0.6,      // 60% of normal sets
  intensityModifier: 1.0,   // Same weight
  setsModifier: 0.6,        // 3 sets → 2 sets
  repsModifier: 1.0         // Same reps
};

---

Data Model

interface DeloadPeriod {
  id: string;
  userId: string;
  type: DeloadType;
  trigger: DeloadTrigger;

  startDate: Date;
  endDate: Date;
  daysPlanned: number;

  volumeModifier: number;
  intensityModifier: number;

  status: 'active' | 'completed' | 'cancelled';
  completedAt: Date | null;
  notes: string | null;
}

type DeloadType = 'volume' | 'intensity' | 'full_rest';

Database Table

CREATE TABLE deload_periods (
  id UUID PRIMARY KEY DEFAULT gen_random_uuid(),
  user_id UUID REFERENCES users(id),
  type deload_type NOT NULL,
  trigger VARCHAR(50) NOT NULL,
  start_date DATE NOT NULL,
  end_date DATE NOT NULL,
  days_planned INTEGER NOT NULL,
  volume_modifier DECIMAL(3,2) NOT NULL,
  intensity_modifier DECIMAL(3,2) NOT NULL,
  status VARCHAR(20) DEFAULT 'active',
  completed_at TIMESTAMP,
  notes TEXT,
  created_at TIMESTAMP DEFAULT NOW()
);

---

API Endpoints

GET /api/training/status

Returns deload status:

{
  "deload": {
    "isActive": true,
    "type": "volume",
    "startDate": "2024-12-20",
    "endDate": "2024-12-27",
    "daysRemaining": 5,
    "modifiers": {
      "volume": 0.6,
      "intensity": 1.0
    }
  }
}

POST /api/training/status

Start or end deload:

{
  "action": "start",
  "type": "volume",
  "days": 7
}

---

Integration Points

Receives from:

• MoFatigue (fatigue triggers)
• MoSession (days since last deload)

Provides to:

• MoSuggest (apply modifiers)
• Workout UI (deload indicator)
• Dashboard (deload status)