Day 18: Active Recovery: Walk, Run, or Bike

Go for a bike ride, do some sprint intervals, hike a trail and bust some hills.,

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 near 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:

    • When I used a beach cruiser last time, I would start my :20 “sprint” by simply starting to pedal faster, and faster, and by :10-:15 I’d hit be cruising pretty good. Not as fast as I could push, but close. I’d maintain til :20, then slow way down, but not stop, and bring my heart rate way down over the remaining :40

      If you have to, take longer than :40 if needed.

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. Also, you can choose to do it as hill repeats to spice it up.

    • 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. Same as the walkers, hill repeats are an option, too, for added flavor.

    • 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 at level 1 today. I will need my walking legs at Disney, but I will find 5:00 to knock out my intervals.

Resources - How to

N/A.

Score: Share to website comments and/or Facebook

  • Note the activity

    • Did you do the same activity as last time, or something different?

  • Share how it felt.

    • Was the rest period long enough?

    • How do your legs feel and your general overall body?

    • What was challenging? Fun? Weird?

    • Did anything hurt?

Christian Griffith23 Comments