FREE IRONMAN Recovery Plan – Use code: "FREEPLAN" at checkout to receive the plan for free.

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

Use code: "FREEPLAN" at checkout to receive the plan for free.

Sample Day 1
0:20:00
8TSS
KEEP MOVING 15 - 20min

Make sure you go for a walk and try to stay mobile today. Very gentle range of movement exercises, simply taking joints through small range of movement and ever so gently increasing it will help you to loosen up. Make sure you are warm when doing this after a walk/bath/shower is a good idea.

Do not foam roll and add any unnecessary inflammation.

Active recovery sessions this week. Think of it as super light exercise to promote recovery not training.

Sample Day 4
0:30:00
1000m
15TSS
EXERCISE/RECOVERY SWIM

The purpose of this session is just to be active and help promote recovery. Try not think of it as a training session.
---------------
Warm up:
4x 25m Front Crawl
8x 25m Mixed Stroke
---------------
Main Set:
As many lengths as you need/want to. Feel free to use a Pull Buoy as much as you like!!!

Just go to the pool 'like' a 'normal person' and float about swim up and down 1 length at a time if necessary. Just to do some gentle movement in a non-weight bearing fashion.

Sample Day 6
1:00:00
FULL BODY STRETCHING

The purpose of this session is to increase your flexibility which will reduce the chance of injury. This is best done after a short warm up or after exercise when your muscles are warm. Not first thing in the morning. --------------- Warm Up: If you have not just done exercise, then complete a 10 minute walk prior to stretching where you also try and increase the range of each motion: Walk up on your toes a bit more, walk and lift you knee up a bit higher. ---------------- Main Session: Foam Rolling on all the major leg muscle groups for as long as needed. If you find a tight point, stay with it! -Calf -Achilles -Quads -Glutes -ITB 3x30 second stretches on each muscle: -Calf -Achilles -Quads -Glutes -Groin -Lower Back -Glutes -ITB --------------- -Cat Stretch -Sides -Quads -> Hip Flexors -Glutes -Lower Back Twist Stretch -Lower Back --------------- -Shoulders -Cat Stretch -Pectorals -Lats -Side Stretch -Shoulder rotator stretches --------------- Cool Down: Warm layers and compression

Sample Day 9
0:30:00
1000m
15TSS
EXERCISE/RECOVERY SWIM

The purpose of this session is just to be active and help promote recovery. Try not think of it as a training session.
---------------
Warm up:
4x 25m Front Crawl
8x 25m Mixed Stroke
---------------
Main Set:
As many lengths as you need/want to.

Just go to the pool 'like' a 'normal person' and float about swim up and down 1 length at a time if necessary. Just to do some gentle movement in a non-weight bearing fashion.

Sample Day 10
0:30:00
30TSS
CORE STABILITY

The purpose of these sessions is to develop your core, functional strength, stability and flexibility. It is vitally important that these aspects are sorted before you start training fully again so that the chance of injury is reduced and your body can cope with more load.

Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.

You will need: a flat space, a chair, a matt and a swissball.
----------------
Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
---------------
Main Set:
3x 6 reps of each exercise with 30 seconds rest.
SWIMMING LEGS. Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
SINGLE LEG BRIDGE. Lie on your back and bend one knee so that your foot is flat on the ground. Lift your torso up off the floor, leaving only your shoulders and foot in contact with the ground. Hold a position where your upper body and thighs are in a slight line and lower again.
PRESS UPS. Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed. *Want to challenge yourself? Rest your hands on a swiss ball instead!
TUCK ABS. Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands or feet can touch the floor.
SINGLE LEG CALF RAISES. Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT. Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 6 Raises of the upper leg, making a V with your legs.
SIDE PLANK LEFT. Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 6 Raises of the upper leg, making a V with your legs.
TRICEP DIPS. Use a sturdy chair (or similar) with straight legs.
BACK UPS. Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
---------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 11
0:30:00
1000m
18TSS
EXERCISE/RECOVERY SWIM

The purpose of this session is just to be active and help promote recovery. Try not think of it as a training session.
---------------
Warm up:
4x 25m Front Crawl
8x 25m Mixed Stroke
---------------
Main Set:
As many lengths as you need/want to.

Just go to the pool 'like' a 'normal person' and float about swim up and down 1 length at a time if necessary. Just to do some gentle movement in a non-weight bearing fashion.

Sample Day 14
1:00:00
FULL BODY STRETCHING

The purpose of this session is to increase your flexibility which will reduce the chance of injury. This is best done after a short warm up or after exercise when your muscles are warm. Not first thing in the morning. --------------- Warm Up: If you have not just done exercise, then complete a 10 minute walk prior to stretching where you also try and increase the range of each motion: Walk up on your toes a bit more, walk and lift you knee up a bit higher. ---------------- Main Session: Foam Rolling on all the major leg muscle groups for as long as needed. If you find a tight point, stay with it! -Calf -Achilles -Quads -Glutes -ITB 3x30 second stretches on each muscle: -Calf -Achilles -Quads -Glutes -Groin -Lower Back -Glutes -ITB --------------- -Cat Stretch -Sides -Quads -> Hip Flexors -Glutes -Lower Back Twist Stretch -Lower Back --------------- -Shoulders -Cat Stretch -Pectorals -Lats -Side Stretch -Shoulder rotator stretches --------------- Cool Down: Warm layers and compression

Tri Training Harder
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Tri Training Harder

Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.