Triathlon training after injury that adapts to your week
Coming back is a ramp, not a catch-up week.
Whichever race you are actually training for
The return is paced inside the plan you already have
Starts below your old peak
A sample week
| Day | Session | Duration |
|---|---|---|
| Monday | Rest | |
| Tuesday | Swim or easy spin | 30 min |
| Wednesday | Walk-run or easy run | 25 min |
| Thursday | Rest or mobility | |
| Friday | Strength, easy | 25 min |
| Saturday | Bike | 45 min |
| Sunday | Easy run or rest | 30 min |
How Theron adapts
- The training ramp grows a week by about 8 percent, then eases off before the load jumps.
- Miss a session and the week rebuilds around it. No catching up, no starting over.
- The taper eases you down in the final weeks so you hit the start line rested.
"Load adjusts automatically based on recovery, which feels really good."
How do I return to triathlon training after injury?
Start under your old volume. Theron rebuilds the week from what you can do now, not from the plan you had before the break.
Should I catch up the missed weeks?
No. Missed sessions stay missed. The next week is a normal week, not a double week.
Is this a guarantee I will not get hurt again?
No. The training ramp is the logic coaches use to avoid a sharp jump in load. It is not a promise that nothing will hurt.
When can I add intensity?
After the easy weeks have stuck and recovery looks fine. The plan adds harder work. You do not flip it on in week one.
Start free for 30 days
No charge until day 30. Cancel anytime in the App Store.
