Overtraining Assessment Testing

Stage 1: Functional Overreaching (Normal)

• • Duration: Days to 2 weeks
• • Symptoms: Temporary fatigue, slight performance decline
• • Recovery: 3-7 days of reduced training or rest
• • Outcome: Supercompensation-performance improves after recovery
• • Note: This is GOAL of periodized training (planned overload + recovery)

Stage 2: Non-Functional Overreaching (Warning)

• • Duration: 2-4 weeks
• • Symptoms: Persistent fatigue, performance stagnation, mood changes
• • Recovery: 2-4 weeks of significantly reduced training
• • Outcome: Performance returns to baseline (no supercompensation)
• • Risk: Continuing hard training leads to Stage 3

Stage 3: Overtraining Syndrome (Serious)

• • Duration: Months (typically 2-6 months of excessive training)
• • Symptoms: Severe fatigue, major performance decline, systemic dysfunction
• • Recovery: Weeks to months of rest or very light activity
• • Outcome: Prolonged performance impairment, potential career-ending
• • Prevention: Catch at Stage 2 before reaching this point

Decreased VO₂ Max

Overtrained athletes show 5-15% decline in VO₂ max despite continued training. This is paradoxical-training hard but getting less fit. Compare to previous test to quantify decline.

Reduced Maximum Heart Rate

Unable to reach normal maximum HR during test. May stop 10-20 bpm below typical max. Indicates sympathetic nervous system suppression. Body protecting itself from further stress.

Elevated Submaximal Heart Rate

Heart rate at given intensity is higher than normal. Example: Zone 2 pace that was 135 bpm now 150 bpm. Indicates decreased cardiovascular efficiency.

Decreased Lactate Threshold

Ventilatory thresholds occur at lower intensity than previous tests. Threshold pace/power significantly reduced. Indicates impaired aerobic metabolism.

Poor Test Performance

May terminate test early due to fatigue. Perceived exertion very high at low intensities. Breathing feels labored. Overall poor test experience compared to previous tests.

Training Errors

• • Excessive Volume: Too many miles/hours per week
• • Excessive Intensity: Too many hard workouts
• • Insufficient Recovery: Not enough easy days or rest days
• • Monotonous Training: Same intensity every day (no periodization)
• • Rapid Volume Increase: Violating 10% rule, jumping too fast
• • Too Much Racing: Racing every weekend without recovery

Inadequate Recovery

• • Poor Sleep: Less than 7-8 hours, poor quality
• • Insufficient Nutrition: Not eating enough calories or carbs
• • Chronic Stress: Work, relationships, financial stress
• • Life Demands: Family, job, travel interfering with recovery
• • Illness or Injury: Training through sickness or pain

Individual Factors

• • Genetics: Some athletes more susceptible
• • Age: Masters athletes need more recovery
• • Training History: Beginners more vulnerable
• • Personality: Type A, perfectionists at higher risk
• • External Pressures: Coaches, sponsors, self-imposed expectations

Stage 2 Recovery (Non-Functional Overreaching)

Duration: 2-4 weeks

• • Week 1: Complete rest or very light activity (walking, easy swimming)
• • Week 2: Light activity only, Zone 1, 30-40% normal volume
• • Week 3: Easy training, Zone 1-2, 50-60% normal volume
• • Week 4: Gradually return to normal, still mostly easy
• • Retest: After 4 weeks to confirm recovery before resuming intensity

Stage 3 Recovery (Overtraining Syndrome)

Duration: 6-12+ weeks

• • Weeks 1-2: Complete rest from structured training
• • Weeks 3-4: Light recreational activity only (walking, yoga)
• • Weeks 5-8: Very gradual return, 20-30% normal volume, Zone 1 only
• • Weeks 9-12: Slowly rebuild, 40-60% volume, introduce Zone 2
• • Month 4+: Gradual return to normal training if symptoms resolved
• • Retest: Every 4-6 weeks to track recovery progress

Supporting Recovery

• • Sleep: Prioritize 8-9+ hours per night
• • Nutrition: Increase calories, focus on whole foods
• • Stress Management: Reduce non-training stressors where possible
• • Mental Health: Consider counseling if mood severely affected
• • Medical Evaluation: Rule out other causes (thyroid, anemia, etc.)

Follow 80/20 Rule

80% of training at easy intensity (Zone 1-2), only 20% at moderate-hard (Zone 3-5). Most overtraining comes from too much moderate intensity, not enough easy.

Respect Recovery Days

Schedule at least 1-2 complete rest days per week. After hard workouts, take 1-2 easy days. Recovery is when adaptation happens, not during workouts.

Periodize Training

Use structured training cycles with planned overload and recovery weeks. Every 3-4 weeks of progressive training, take 1 recovery week at 50-60% volume.

Monitor Warning Signs

Track resting heart rate, sleep quality, mood, motivation. If multiple markers declining, reduce training immediately. Don't push through persistent fatigue.

Test Regularly

VO₂ max testing every 8-12 weeks catches overtraining early. Declining VO₂ max despite training is red flag. Adjust training before reaching Stage 3.

How do I know if I'm overtrained or just tired?

Normal fatigue resolves with 2-3 days rest. Overtraining persists despite rest. Testing shows: Normal fatigue = VO₂ max maintained or improved. Overtraining = VO₂ max declined despite training. Also consider: multiple symptoms across physical, psychological, performance domains.

Can I keep training while overtrained?

No. Continuing hard training worsens overtraining and prolongs recovery. Stage 2 needs 2-4 weeks reduced training. Stage 3 needs complete rest. Trying to "push through" can extend recovery from weeks to months.

Will I lose all my fitness during recovery?

Some fitness loss inevitable but regained quickly. 2-4 week recovery: lose 5-10%, regain in 2-3 weeks. Better to take planned break now than forced months off later. Muscle memory effect means retraining is fast.

Should I see a doctor?

Yes, especially for Stage 3 overtraining. Rule out medical causes: thyroid dysfunction, anemia, vitamin D deficiency, depression. Blood work can identify underlying issues. Overtraining diagnosis is exclusion-rule out everything else first.

How do I prevent overtraining in the future?

Learn from this experience. Identify what caused it (too much volume? intensity? insufficient recovery?). Implement monitoring (resting HR, mood, performance). Follow structured plan with built-in recovery. Test regularly to catch early. Respect your body's signals.