6-week Post-Ironman Race Recovery Plan

Average Weekly Training Hours 02:19
Training Load By Week
Average Weekly Training Hours 02:19
Training Load By Week

After finishing an Ironman, athletes want to know how long it takes until they are ready for their next race. Typically an athlete will need six weeks to race again, so patience is key to avoid injury or overtraining.

Sample Day 5
0:50:00
1646m
**Swim - T//1800m - 0:50

Warm-Up: 300 choice ---------- Drill Set: 200 (25 kick/25 drill/25 swim/25 non-free, repeat) ---------- Main Set: 3 x [4x50 w/ :15sec rest (descend stroke count 1-4) 1x100 free w/perfect technique w/) ] ---------- Cool-Down: 200 choice

Sample Day 6
0:50:00
2600m
**Swim - T//2600m - 0:50

Warm-Up: 500 choice ---------- Drill Set: 400 (25 kick/25 drill/25 swim/25 non-free, repeat) ---------- Main Set: 3 x [4x50 w/ :15sec rest (descend stroke count 1-4) 1x100 free w/perfect technique w/) ] 4x150 pull w/ :20sec rest (3/5/3 breathing pattern by 50) ---------- Cool-Down: 200 choice

Sample Day 7
0:50:00
2500m
Swim - T//2500m - Pulling - 0:50

Warm-Up: 300 swim 300 pull 200 kick 100 non-free ---------- Main-Set: 6×50 with :15-seconds rest (drill/swim by 25) 3 x.... (200 pull w/:30 rest + 4x50 FAST swim with :20-seconds rest) ---------- Cool-Down: 100 easy

Sample Day 8
1:00:00
1372m
Swim - T//2250m - Kicking - 1:00

Warm-Up: 10-15 minutes straight swimming ---------- Main-Set: 4×50 with fins (25 freestyle kick/25 swim) 100 swim (no fins) 4×50 with fins (25 freestyle kick on your back/25 swim) 100 swim (no fins) 4×50 without fins (25 kick/25 swim) 2 x (100 + 200 + 50 + 25) on :25 seconds per 25 ---------- Cool-Down: 200 easy (no fins)

Sample Day 9
0:50:00
1646m
Swim - Technique/1800m - 0:50

Warm-Up: 300 choice ---------- Drill Set: 200 (25 kick/25 drill/25 swim/25 non-free, repeat) ---------- Main Set: 3 x [4x50 w/ :15sec rest (descend stroke count 1-4) 1x100 free w/perfect technique w/) ] ---------- Cool-Down: 200 choice

Sample Day 9
1:00:00
Bike - 1:00

Sample Day 10
1:00:00
Bike - 1:00

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

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