Weekly recovery planner

A good week of recovery doesn't happen by accident. It gets planned, just like your training.

This printable planner gives you one page for the week. Each day has space for your training, your sleep, your recovery sessions, your compression boots and a few notes. At the end of each day, add up your Recovery Points.

The points come from my Recovery Points System. Aim for at least 60 points each day. Seven to nine hours of good quality sleep is worth 20 points. So is good nutrition across the day. Cold or contrast water, an easy pool session or walk, a nap or some mindfulness, a sauna, compression, massage, stretching and time with family and friends all add points too. The full points key is on the planner.

Fill it in on screen and save it as a PDF, or print a blank copy every Sunday night. Look back at the end of the week. Which days hit 60? What got in the way on the days that didn't? That's where next week's plan starts.

Want help planning around a busy life? Read Weekly recovery plan for busy people. Want to score a single day fast? Use the Recovery Points calculator. For the bigger picture, see the Recovery Pyramid poster.