I hope I'm not duplicating this question and I've looked for answers by websearching!

I just got a HRM. After reading some posts here and by looking at articles, I am learning the various ranges for exertion and recovery. What I'm not finding, however, is a decent training plan involving these ranges and multiple sports.

For example, I cycle 2-3 times a week and my long ride day is up to 55 miles. I am just starting to run and I'd like to do that 2-3 times a week (at least) if not 3-4. I go to spin class about once a week and I need to get back to doing weights. Some days I do more than one thing -- like I'll ride in the morning and run in the evening.

How do I develop a training plan involving the correct intensities and the correct recoveries? It seems like a huge logic puzzle! ie if I do a hard ride on sunday, does that mean that any sport on monday has to be recovery? Or does not every endurance/steady day have to be followed by a recovery day?

I do have a Tri book that might have some of the answers but I'm not swimming (yet) so I don't know if that counts. I have checked the BeginnerTriathlete site along with some other running and cycling sites.

Thanks I hope this wasn't too complicated. It sure FEELS complicated but I've heard there are so many benefits to this that I want to try it.