Day 13: Walk, Run, or Bike

No, seriously. Go for a bike ride, do some sprint intervals, hike a trail and bust some hills.,

Why. Active recovery. Squats and deadlifts back to back is a nice way to say hello to the body. Wake it up. Why? Because that’s real life. Sometimes conditions are not ideal for a particular life challenge, but you adapt and overcome. Our loads will not hurt us at this stage, if you are being honest, that is, so it’s just good old fashioned “suck,” but not dangerous. Now you are rewarded with a low-key day. …but not too low-key.

Time Domain

  • EMOM in the middle - This means your workout should spontaneously happen during your activity. Make it fun.

    • Choose your activity - walk, run, or ride.

    • At some point in the journey, focus on your training.

    • Start the clock and gradually increase your speed, all the way to your top speed (call it 80% max effort) over :20.

    • Rest the remainder of the minute (:40).

    • Start again at the top of the next minute.

    • Thus completing 5 pick-me-ups, over 5:00 minutes, during your active recovery.

  • Example:

    • If 10 squats take you :20, you’ll get :40 of rest

Workout Level Suggestions

  • Level 1, 2, & 3: Pick me ups, not sprints, 5 @ :20 on, with :40 rest every round.

    • Walkers: During you :20, speed-walk your ass off, bring the pace back down after :20 and go back to leisurely pace for :40 to rest and recover, then go again. five rounds.

    • Runners: During your :20, please sprint, gradually building to you max speed, then bring the pace back down after :20 and go back to leisurely, zone 2, for :40 to rest and recover, then go again. five rounds.

    • Bikers: During you :20, hammer the bike, gradually building to your max speed, then bring the pace back down after :20 and go back to leisurely pace for :40 to rest and recover, then go again. five rounds.

Coaches Plan

I am going to do this on a beach cruiser, most likely. I will just be cruising along, and maybe after about 15 minutes of riding along, boom, I’m gettin’ down with it. Then, I’ll probably go get a burger.

Resources - How to

N/A.

Score: Share to website comments and/or Facebook

  • Note the activity

  • Share how it felt.

    • Was the rest period long enough?

    • How do your legs feel and general overall body?

    • What was challenging? Fun? Weird?

    • Did anything hurt?

Christian Griffith20 Comments