How to use
- Start after the recovery block already answers whether training can restart and how the first session should look.
- Enter current fatigue, soreness, sleep, weekly load, and whether a longer session is still off the table.
- Read the output as a cautious seven-day comeback note, not as a race-specific build block.
Wave 72 expansion
Spread the comeback across the first seven days
This page fills the gap between “the first session looks believable” and “the whole comeback week is mapped out.”
How to choose between nearby pages
Use Return to Training Check when the question is still whether training should restart at all. Use Training Ramp Plan when the question is still how to cap the first session and first few touches. Use this page after those, when the remaining question is how to shape the first seven days back.
FAQ
What does this page plan?
It turns return readiness, fatigue, soreness, sleep, and normal weekly load into a first-week comeback schedule with day-1, day-3, day-7, rest-day, and long-session guidance.
When should I use this instead of Training Ramp Plan?
Use Training Ramp Plan when the question is still how to cap the first session and first few touches. Use this page after that, when the question becomes how to spread the whole first seven days.
Does this replace coach or medical advice?
No. It is a general self-planning page for everyday recovery and comeback decisions, not a medical clearance or rehabilitation prescription.
What is stored in the share URL?
The share URL stores body mass, days since return, readiness gate, fatigue, soreness, sleep, weekly volume, long-session status, and risk tolerance.