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Joe Friel

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1 Week

Plan Description

  • Plan is intended for a triathlete who has just completed a sprint-distance triathlon

This is a one-week recovery plan to be used by the athlete who has just completed a sprint-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.)

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
01:45:00 00:45:00
Bike x3
04:30:00 02:00:00
Run x3
02:15:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:45:00 00:45:00
04:30:00 02:00:00
02:15:00 01:00:00
Day Off
—— ——

Training Load By Week

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

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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