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IRONMAN® 70.3 Race Recovery Plan | 2 Weeks | Recover safely after your Race | Email Access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Karen Parnell

All plans by this Coach


2 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Congratulations on completing your IRONMAN 70.3 race!

After your event it's easy to not let your body recovery and repair properly. It's good to follow a structured recovery plan to help with this and avoid over training or injury during this period.

This is a 2 week structured plan of race recovery to allow your body to rebuild after your race day effort.

The first two days are complete rest and then some sessions to keep you active but at a lower level.

The plan includes:
- Recovery swim, bike and run sessions
- Videos and structured sessions to follow
- Stretches and meditation


After the first 48 hours (or more) of acute fatigue, you’ll start to feel more normal. But not quite fresh enough to resume full blown training. During this phase you’ll experience a less intense, but longer lasting kind of fatigue. And it’s better to train at a low intensity until you’re fully recovered. This helps you stay fit AND recover from your race. If you train too hard during this phase you’ll only increase your recovery time.

Recovery From An Ironman 70.3 Triathlon

Typical Recovery Time: 14 to 28 days.

After your race take 48-96 hours as complete rest.

- For the next 10-24 days train in Zone 2 only (Easy or Steady).
- Include further recovery days if you need to during this period.
- During the recovery period all swims should be 60 mins or less.
- During the recovery period all run workouts should be 60 mins or less
- During the recovery period all bike workouts less than 2 hours 30.
- Once you feel fully recovered (typically 2-4 weeks) resume your normal training.

May be try some meditation? There are guided meditation in the videos section.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Read what other Athletes a saying about my plans

My Website Link

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:12:00 00:45:00
Other x2
00:27:00 00:17:00
Run x2
01:02:00 00:45:00
Day Off x1
—— ——
Bike x1
00:52:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:12:00 00:45:00
00:27:00 00:17:00
01:02:00 00:45:00
Day Off
—— ——
00:52:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España.

I will help you meet your goals.

Training plans for all distances for novice, experienced & masters athletes. All training plans include training guide, email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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