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LONG-DISTANCE TRIATHLON, POST-RACE RECOVERY PLAN, 4-WEEKS (FREE WITH COUPON CODE)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
4.36 (22)

Length

4 Weeks

Refund Policy

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.

Still have questions about this plan?
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



• Plan is intended for a triathlete who has just completed a long-distance triathlon (swim = 4k, bike = 180k, run = 42.2k)
 


This is a four-week recovery plan designed for a triathlete who has just completed a long-distance triathlon on the previous weekend and starts on the Monday following the race.
 
This plan guides the user safely, day-by-day through a gradual return to normal training. Training volume gradually increases with changes in intensity remaining small throughout. The emphasis is on general body strength, skill enhancement, and aerobic endurance fitness. At the end of the plan you will be ready to start Base 3 training in preparation for the next race of the season.
 
To get this plan for free, use coupon code “free” when prompted.
 


After your event, please provide feedback on how this plan worked for you.
 
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
4:37 hrs 2:00 hrs
Swim x3
1:45 hrs 0:50 hrs
Day Off x2
—— ——
Run x2
1:30 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:37 hrs 2:00 hrs
Swim
1:45 hrs 0:50 hrs
Day Off
—— ——
Run
1:30 hrs 1:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.

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