IRONMAN® Post Race Recovery Plan - 4 weeks - Structured

Author

Mark Terry

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 1 Other, 2 Swim, 2 Run, 2 Bike

Longest Workout

2012 m swim
2:00 hrs bike
1:03 hrs run

Plan Specs

triathlon ironman beginner intermediate masters weightloss time goal hr based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

๐๐”๐‘๐๐Ž๐’๐„:
This is a 4 week active recovery plan designed for the triathlete who has just completed an Ironmanยฎ Triathlon. This plan will help you recover form your race while gradually helping you return to fitness. The goal is to spend approximately 2 days in active recovery for every hour you spent on the race course.

๐’๐“๐‘๐”๐‚๐“๐”๐‘๐„๐ƒ ๐–๐Ž๐‘๐Š๐Ž๐”๐“๐’
This plan incorporates TrainingPeaksโ€™ structured workout feature with heart-rate based workouts on the bike and run, and pace-based workouts for swim. This feature allows for workouts to be exported to some device models, such as Garmin, which will guide you through the training sessions.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:20
Training Load By Week
Average Weekly Training Hours: 05:20
Average Weekly Breakdown

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, NASM CPT, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner to advanced.

Back to Plan Details

Sample Day 1

914m
Swim Z1

Main set: (1000)
Swim 1000 yards using a pull buoy to eliminate lower body work. Focus on your technique and swimming with even strokes.

Sample Day 2

0:48:20
30.8TSS
Run Z1 30

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set: (30:00)
Run for 30 minutes in Zone 1 on a flat course.
.
C/D (5:00)
5:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Post run stretches:
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 3

1:15:00
50TSS
Bike Z1 75

Main set: (1:15:00)
Ride for 1:15 in zone 1 on a flat course or trainer in an easy gear. Maintain a comfortably high cadence.

Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 5

914m
Swim Z1

Main set: (1000)
Swim 1000 yards using a pull buoy to eliminate lower body work. Focus on your technique and swimming with even strokes.

Sample Day 5

0:38:20
24.2TSS
Run Z1 20

W/U (10:00)
1/4 mile walk
1/4 mile EZ jog
Dynamic stretches:
20 yds each:
Heel walk
Toe walk
Ankle extensions
Hops
Butt flicks
Skip
Side shuffle
Grapevines
.
Main set: (20:00)
Run for 20 minutes in Zone 1 on a flat course.
.
C/D (5:00)
5:00 walk
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Post run stretches:
Static stretches. 20" each.
Seated hamstring stretch
Lower back and hip extension
IT band
Standing quad
Standing calf

Sample Day 6

2:00:00
80TSS
Bike Z1 120

Main set:
Ride for 2:00:00 in zone 1 on a flat course or trainer in an easy gear. Maintain a high cadence.

Post ride stretches:
15 sec each
Standing quad stretch
Toe touch
Lunge
Lying knee hug
Lying glute stretch cross ankle over knee 5x each leg

Sample Day 8

914m
Swim Z1 25's

W/U (200)
EZ free with Buoy. No paddles

Main set (700)
28x25 yards Z1. Focus on technique. Rest as needed. This is a recovery workout so do not push it.

C/D (100)
Breast or back

IRONMAN® Post Race Recovery Plan - 4 weeks - Structured

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