Your muscles and your endurance do not increase and develop during hard trainings but while recovery and regeneration. Many athletes are so ambitious that they forget this important premise.
Recovery can be observed from many views.
Yearly – monthly – weekly recovery
During a year you should use the time in off-season (transition phase) to recover in unstructured workouts. Don’t be too ambitious!
During a month, you get every 4 weeks a recovery week (rookies every 3 weeks). Use this time to relax, your body will benefit from it.
In a training week organize your workouts in a way that you get a day without workouts for recovery. Two recovery days are not necessary.