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
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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?