After 4+ weeks off: returning to training

The principle

Fitness loss starts at about 7 to 10 days off and accelerates past 3 weeks. After 4 weeks off, Fitness (chronic training load) has dropped meaningfully and so has VO2max and threshold. The athlete is not where they were the week they stopped. Treat the return like a mini-base block, not a continuation of the previous training.

The Hub does not auto-reduce the plan after time off; the coach makes the call. The framework below is a starting point.

Week 1 back: "is the body OK?"

Start with 40 to 50 percent of pre-break weekly volume. Sessions easy aerobic (Z1 to low Z2). No intensity. No long sessions.

• Goal: confirm the body works. No pain, no GI issues, sleep normal.
• Typical week: 3 to 5 sessions, 20 to 60 minutes each.
• Wellness logging back on every day (see Logging daily wellness).

If anything hurts or feels off, stay at this level another week. Do not advance on schedule; advance on response.

Week 2: "rebuilding base"

Step volume to 60 to 70 percent of pre-break. Still no intensity beyond very short pickups.

• Add one moderate session per discipline (sub-threshold tempo, 20 to 30 minutes total work).
• Long ride and long run start back at 50 to 60 percent of pre-break.

Week 3: "introducing intensity"

Volume to 75 to 85 percent. Add one threshold session per discipline (intervals at threshold pace / power, 15 to 20 minutes work total).

• Long sessions to 70 to 80 percent of pre-break.
• Strength back at maintenance.

Week 4: "approaching normal"

Volume at 90 to 100 percent of pre-break. Two intensity sessions per discipline OK if the athlete is absorbing well.

Week 5+: "back in the plan"

Resume the macrocycle as written. If an A race is upcoming, re-check whether the build-phase ramp still works given the 4-week interruption.

How to update the Hub

1. Threshold metrics: retest CSS, CP, and run threshold within the first 4 weeks back. The pre-break values are likely stale and the readiness check will flag them anyway.
2. Macrocycle plan: edit the config_json to reflect the reduced weekly volumes for weeks 1 to 4. See Editing a deployed plan.
3. Race priorities: if an A race falls inside the first 6 weeks back, consider downgrading it to B (the Race edit form supports priority changes).
4. Wellness logging: confirm the athlete is back to daily logging. The first 2 weeks back is when concerning flags matter most.

When to consult medical first

• Any post-COVID return after symptoms.
• Any orthopedic injury.
• Any cardiac event or sudden unexplained fatigue.

The Hub is not a medical adviser. The framework above assumes clearance to train.

See also: Editing a deployed plan, Logging daily wellness, Race readiness checklist.