Скачать или смотреть How to Return to Training After Overtraining

Now that we terrified you on Monday, here are instructions to return to training post-OTS. You can get full details by listening to the show at the link in our bio, but here are the broad strokes:⁠
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Phaser one lasts at least 12 weeks: full stop on cardiovascular activity, three or fewer days of walking, light cycling or swimming, but with NO increase in heart rate. This phase can go on from eight weeks up to two years if symptoms don't resolve. But if you make it 12 weeks and your symptoms recover, you can move into phase two. ⁠
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Phase Two: four or fewer days a week, heart rate less than 120 BPM or 60% of your max heart rate, whichever is lower. RPE of 4-6/10, so moderately-easy to moderately-hard. You can start running again a little bit and add resistance training, but only with bands. If you can build up to 75 to 80% of your pre-diagnosis volume with no intensity, you can move on to phase three, but if any symptoms of OTS return, you go back to Phase One⁠
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Phase Three: You can return some intensity to your program, but only in very small doses, and only after you get up to 95 to 100% of your pre-diagnosis volume without symptoms returning and without intensity. If you're able to build up to that volume without symptoms coming back and not adding in any intensity, you can add at first one session that includes a little intensity at 7-8/10, and then eventually building up to two sessions that include intensity. ⁠
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Watch your heart rate and see how your body responds during this phase, because if you see big spikes or deep valleys you need to back off. Hiking is really good during this phase because it allows you to add some strength without a ton of intensity. ⁠
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Listen here: https://open.spotify.com/episode/50Dt...
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#endurance⁠
#coaching⁠
#training⁠
#overtraining⁠
#overtrainingsyndrom⁠
#ots⁠
#triathlon⁠
#running⁠
#cycling⁠
#swimming⁠
#ultrarunning