Overtraining

Overreaching is a short dip from training hard that passes within days to 2 weeks of rest; overtraining is the same dip lasting weeks to months.

• Common signs: performance that falls despite training, heavy legs, fatigue that sleep does not fix, resting heart rate up 5 bpm or more, low HRV.
• Also: poor sleep, irritability, low motivation, loss of appetite, frequent colds, nagging aches.
• Usual causes: load raised too fast, too few easy days, short sleep, under-eating, life stress.
• What to do: cut volume by 30 to 50 % and drop intensity for 1 to 2 weeks, sleep more, eat enough, then build back gradually.

If fatigue lasts beyond 2 to 3 weeks of rest, or comes with dizziness or chest pain, see a doctor.