Training guide
Rest and recovery
Training breaks you down, rest builds you up. Without recovery you get fatigue instead of fitness. That is why rest is part of the plan, not a break from it.
Updated
Lighter days and weeks
- After a hard session your body needs one or more easier days.
- At regular intervals you need a lighter week, so your body has time to absorb the work of the weeks before.
- Easy sessions count as recovery too: they keep you moving without tiring you out.
Sleep
Sleep is the most important recovery. Shorter nights than usual often show as heavier sessions and a higher heart rate. Put hard sessions after nights you slept well, when you can.
What the numbers can tell you
- Resting heart rate and HRV compared with your own normal can show that your body is tired or ill.
- A single day says little. It is the change over several days that matters.
- How you feel matters as much as the numbers.
What TriQuest does
- The plan has lighter weeks at regular intervals, and hard sessions get easier days in between.
- Recovery shows sleep, resting heart rate, HRV and more from Apple Health, Health Connect or Garmin, compared with your own average over the last 28 days. No scores, just facts.
- The Coach sees the same numbers and can propose an easier day, which you approve.
Common questions
Common questions about recovery
Should I train with a cold?
With a fever or feeling ill in your body: rest. Pause the plan, and you get a gradual return when you are well. It is training advice, not medical advice.
Does TriQuest give its own recovery score?
No. TriQuest shows your numbers and how they differ from your own average, without scores of its own.
More about TriQuest
Training guides
Heart rate zones, tests, long runs, tapering and race fuelling.
How many workouts a week?
How much you need to train, and how to split the sessions.
Easy training
Why most sessions should feel easy, and how easy is easy.
Heart rate zones
What the zones are, how to work them out and how they guide workouts.
Ready to train smarter?
Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.