4 week 1/2 IM Recovery Plan

Average Weekly Training Hours 05:38
Training Load By Week
Average Weekly Training Hours 05:38
Training Load By Week

This plan will guide you through the active recovery phase following an Ironman event.

Sample Day 2
0:30:00
20TSS
EZ swim 0.5

Swim 30 minutes using pull buoys to eliminate lower body work. Focus on your technique, especially 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall).

Sample Day 3
0:45:00
40TSS
Z1 Run 0.75

Run about 45 minutes easy. (It's ok to make it shorter if that seems like too much.) Run only in HR or pace zone 1. Soft surface such as grass, dirt, track or treadmill is best. Focus on a flat foot placement.

Sample Day 4
1:00:00
40TSS
Z1 Ride 1.50

Ride easily for 1 hours on a mostly flat course or indoor trainer in zone 1 heart rate or power. Keep it easy. Your cadence should be comfortably high. Pay attention to your intensity. Easy! Stretch after.

Sample Day 6
0:30:00
20TSS
Z1 Run 0.50

Run easily on a flat course or treadmill for about 30 minutes. Stay only in heart rate or pace zone 1. Focus on relaxation, especially of your face and hands. This will help to relax your entire body. Feel free to shorten this run if the effort feels high. Stretch after.

Sample Day 6
0:30:00
20TSS
EZ swim 0.50

Swim 30 minutes using a pull buoy so legs are quiet. Work on technique: 1) posture (nose pointing down), 2) direction (extended arm points straight ahead--not across the centerline), 3) length (looong reach), and 4) catch (fingers point _down_ as hand enters water--_not_ at wall). Take frequent recovery breaks.

Sample Day 7
1:30:00
60TSS
Z1 ride 2.0

Ride about 1.5 hours in zone 1 (HR or power) on a flat to gently rolling course (or indoor trainer). No high intensity. Focus on a smooth spinning of the pedals at a comfortably high cadence. Stretch after.

Sample Day 9
0:40:00
25TSS
EZ swim

Swim about 40 minutes (less is also OK). Work only on technique (posture, distance, length, catch) by swimming _only_ 25s. Each of these is done at about Olympic-distance effort. Recover for as long as you want. Do NOT time the 25s or the recoveries. This is NOT a workout. It's all about recovery.

Mark Terry
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EDH Fitness

IRONMAN and USAT Certified Coach, NASM Certified Personal Trainer, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

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