How to use
- Start after the finish-line, overnight, and multi-day recovery story already looks believable enough to stop improvising.
- Enter the carryover dehydration, soreness, sleep quality, GI comfort, and the intensity you want to restart.
- Read the output as a quick gate for easy, reduced, or delayed training rather than as a full training plan.
Wave 70 expansion
Check whether recovery is ready for a comeback
This page answers the next question after “how should I recover over the next few days?”: “can I train again yet, and if so how hard?”
How to choose between nearby pages
Use Post-Race Refuel Plan when the open question is still the first hour after the finish. Use Next-Day Recovery Plan when the missing step is still dinner, pre-bed support, breakfast, and the next morning. Use Multi-Day Recovery Plan when the open problem is still how to structure recovery over the next few days. Use this page after those steps, when you need a short check for whether training can restart. Use Training Ramp Plan after this page when the decision already looks believable and the remaining question is how to cap the first session and the first comeback week.
FAQ
What does this page check?
It turns residual dehydration, sleep quality, soreness, GI comfort, appetite recovery, event load, and planned intensity into a short readiness check for returning to training.
When should I use this instead of Multi-Day Recovery Plan?
Use Multi-Day Recovery Plan when the open question is still how to structure fluids, meals, and easy movement over the next days. Use this page after that, when the remaining question is whether training can restart yet.
What does easy-ok mean?
It means an easy return looks reasonable if the rest of the day stays stable. It is not a green light for an immediate hard session.
What is stored in the share URL?
The share URL stores body mass, residual dehydration, days since event, event load, sleep quality, soreness, GI comfort, appetite recovery, and planned intensity.