RECOVERY PHASE
After a full training block (and often a race), your body needs proper time to recover — not just physically, but mentally too. This phase splits into two distinct halves, each with a different job to do.
! WEEKS 1–2: COMPLETE REST
No structured training. No swim, bike or run sessions on the plan. This is genuine downtime — the kind your body has been owed since training began. If you want to move for enjoyment, that's fine, but there's no plan to follow and nothing to complete.
WEEKS 3–4: EASING BACK IN
Structured training is still off the table, but this is where you start moving again — a walk, an easy bike ride, a swim just for the feel of the water. Nothing planned, nothing measured. The aim is to reintroduce activity without reintroducing intensity.
Recovery isn't wasted time — it's where your body actually adapts to everything you've just put it through. Skip it, and you carry fatigue straight into your next block. Respect it, and you start the next phase fresher, stronger, and ready to build again.
! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.