HIM tapering help...

I did 2x HIM this season on a way to my IM.

What I did was simply 1 week tapering before and 1 week recovering after.

If you are following a plan, simply start on the tuesday before cutting 20% of the volume downto 50% on friday saturday

For recovery, the opposite

For intensity, never more than 75% of my max geart rate (basically zone 2 max).

Summary:

mon rest day or normal trainig day

tue -20% volume, 75% max intensity

wed -30% volume, 75% max intensity

thu -40% volume, 75% max intensity

fri rest day or -50% volume, 75% max intensity

sat 30mins each sport

sun RACE

mon rest day

tue  -50% volume, 75% max intensity

wed  -40% volume, 75% max intensity

thu  -30% volume, 75% max intensity

fri  20% volume, 75% max intensity

from sat you get back to the normal plan

I hope this helps.