IRONMAN 70.3 Recovery Plan - 2 Weeks

You’ll experience most tiredness in the first 48 hours after your race, so there is no benefit to training during this period while your muscles are sore and your body is tired. The best recovery straight after a race is total rest.
After your IRONMAN 70.3 race it's important to rest and recover. It's a balancing act between allowing your body to recover fully and keeping active in a controlled way.

After the first 48 hours (or more) of acute fatigue, you’ll start to feel more normal. But not quite fresh enough to resume full blown training. During this phase you’ll experience a less intense, but longer lasting kind of fatigue. And it’s better to train at a low intensity until you’re fully recovered. This helps you stay fit AND recover from your race. If you train too hard during this phase you’ll only increase your recovery time.

Typical Recovery Time: 14 to 28 days.

- After your race take 48-96 hours as complete rest
- For the next 10-24 days train in Zone 2 only (Easy or Steady).
- Include further recovery days if you need to during this period.
- During the recovery period all swims should be 60 mins or less.
- During the recovery period all run workouts should be 60 mins or less
- During the recovery period all bike workouts less than 2 hours 30.
- Once you feel fully recovered (typically 2-4 weeks) resume your normal training.

You can also get the recovery plan on TrainingPeaks and Final Surge.