How to use
- Start after Post-Race Refuel Plan, Multi-Day Recovery Plan, and Return to Training Check already answer the earlier questions.
- Enter the current gate, soreness, sleep, hydration status, and a normal weekly volume.
- Read the result as a conservative rebuild plan for the next sessions back, not as a race-specific training prescription.
Wave 71 expansion
Plan how to come back, not just whether to come back
This page fills the gap between “training can probably restart” and “what should the first sessions back actually look like?”
How to choose between nearby pages
Use Return to Training Check when the missing question is still whether training should restart at all. Use Multi-Day Recovery Plan when the missing step is still how to structure the recovery days. Use this page when the next problem is how to rebuild volume and intensity over the first sessions back, then move to Comeback Week Schedule when the remaining question is how to spread the whole first week.
FAQ
What does this page plan?
It turns return readiness, soreness, hydration, sleep, and normal weekly load into a simple ramp for the first sessions back, including volume cap and long-session timing.
When should I use this instead of Return to Training Check?
Use Return to Training Check when the remaining question is whether training should restart at all. Use this page after that, when the next question is how to rebuild volume and intensity over the first sessions back.
Does this replace coach or medical advice?
No. It is a practical self-planning page for general recovery scenarios, not a medical clearance or injury-rehab prescription.
What is stored in the share URL?
The share URL stores body mass, days since event, readiness gate, soreness, sleep, hydration status, normal weekly volume, first session type, and risk tolerance.