Browse More Plans



Joe Friel

All plans by this Coach
4.33 (6)


1 Week

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?

Plan Description

• Plan is intended for a triathlete who has just completed an Olympic-distance triathlon (swim = 1,500m, bike = 40k, run = 10k)

This is a one-week recovery plan designed for a triathlete who has just completed an Olympic-distance triathlon. The plan 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 small changes in intensity. The emphasis is on physical and mental recovery, skill enhancement, and aerobic endurance fitness. At the end of this one-week plan, you will be ready to start Base 3 or Build 1 training in preparation for the next race of the season.
To get this plan for free, use coupon code “free” when prompted.
(Note that this plan does not include expected workout TSS and does not use the “Workout Builder” format. TSS, however, is still calculated on completion of every workout. Those plans with “NEW” in the title include both expected TSS and use the Workout Builder feature.)

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
3,292m 1,097m
Bike x3
4:30 hrs 2:00 hrs
Run x3
2:15 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3,292m 1,097m
4:30 hrs 2:00 hrs
2:15 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • 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

$5.00 - Buy Now