Day 42: Run, Walk, Ride or Swim

Included swimming as some cool lap swimming the “poor man’s massage.” :)

Active recovery is so important after heavy squats or deadlifts. Not only is heavy weight challenging to move, the load on your body stimulates your nervous system like crazy, and it all works together to send signals to the body that this is the new normal.

Time Domain

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

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

    • 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:

    • N/A

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 love the beach cruiser for this day. …or any day.

Resources - How to

N/A.

Score: Share to website comments and/or Facebook

  • Note the activity

  • Share how it felt.

    • How does your body feel?

    • What was the total distance ridden? Intervals and otherwise.

    • Did anything hurt?

Christian Griffith1 Comment