Ramping up after illness | 80/20 Endurance

Ramping up after illness

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    A week ago I was on my way with my new workout plan. I have not worked out since due to upper respiratory infection. I will likely be down for another week. How do I get back on track once I’m healthy?

    David Warden

    Ruthhund, best wished to you and your recovery.

    It can be tempting to want to jump back into training where you “should” be. That’s rarely the best choice. Instead, when you are ready to train again, keep the plan loaded with your event end date, but jump back and start with the last full week of training you finished before your illness. Then, if you are on a Level 0 or 1 plan, skip what would have been Week 2, 5, 8, 11, and 14 to “catch up” to the current plan week. If you are on a Level 2 or 3 plan, skip weeks 3, 7, 11, and 15 to catch up to the correct point in the plan for your end date.

    Also, for the first week of full training, disregard all intensity greater than Zone 2. Just perform the =>Zone 3 intervals at Zone 2. You’ll be on an 100/0 plan instead of an 80/20 plan for just that first week!


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