Objective: Build aerobic capacity and efficiency, while developing fatigue tolerance.

0-2hrs post session: Rehydrate (consider adding electrolytes such as Precision Fuel & Hydration) and consume 1.2g/kg of carbohydrates with 0.3g/kg of protein.

Prioritise low-GI carbs (such as rice, oats, potatoes) and simple lean proteins (chicken, fish).

Gentle post workout stretching.

Avoid high dose antioxidants (eg. VitC).

Aim for 8hrs+ of sleep, plus a 20-30min nap if fatigued.

Objective: Support higher training loads without blunting adaptation.

0-2hrs: rehydrate and refuel as per base phase.

5-10mins of mobility or foam rolling.

AVOID aggressive cooling or ice baths immediate post session.

Short mindfulness, meditation, breath work to manage cumulative fatigue.

Monitor HRV and perceived readiness.

Objective: Maximise readiness while maintaining stimulus

0-2hrs: Immediate hydration and carbohydrate-protein recovery meal. Gentle cool down, mobility and deep breathing.

Prioritise early bedtime, consider magnesium rich foods (dark chocolate!) and relaxation rituals.

Objective: Restore full physiological and psychological balance.

0-2hrs: Eat normally, enjoy your meals without over-structuring.

Focus on aerobic enzyme upregulation and mitochondrial biogenesis. Recovery should enable consistency without interrupting low-level adaptive signalling (Coffey & Hawley, 2017). Encourage fuelling within 30–60 minutes to reduce cortisol and maintain glycogen resynthesis (Burke et al., 2021). Avoid excessive antioxidant supplementation as it may blunt training adaptations (Merry & Ristow, 2016).
Behavioural cue: Reinforce recovery as part of training, not an optional extra. Encourage journalling of perceived exertion and recovery state in the post workout comments, as well as the weekly roundup.

At this stage, endocrine and neuromuscular stress accumulate. Cortisol and catecholamine regulation become key; promote parasympathetic activation via breathwork, stretching, or reflection (Stanley et al., 2013). Avoid cold-water immersion immediately post-session as it may suppress mTOR signalling and adaptation (Roberts et al., 2015).
Behavioural cue: Educate athletes that “fatigue is not failure”, monitor HRV and subjective wellbeing, not just performance metrics.

Training intensity peaks; risk of maladaptation increases. Focus on restoring glycogen, hydration, and sleep quality while preserving race readiness. Encourage consistent circadian rhythm maintenance and minimal external stress. Reinforce self-awareness, athletes should note subtle changes in motivation, irritability, or sleep as early fatigue signs.
Behavioural cue: Help athletes view recovery as precision preparation, not simply relaxation or not training.

Physiological systems (HPA axis, connective tissues, immune function) need restoration (Meeusen et al., 2013). Emphasise psychological detachment from structured goals and social reconnection to reduce chronic stress load.
Behavioural cue: Guide athletes to engage in reflective debriefs, identifying learning points and intrinsic motivations before the next cycle.