Day 68: Dealer's Choice - Run, Walk, Ride, or Swim
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 happen spontaneously 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:
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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 a leisurely pace for :40 to rest and recover, then go again. Five rounds.
Swimmers: while cruising through your laps or open water adventure, drop the hammer for the count of 20, back off for the rough count of 40 and go again. Bonus if you have a watch for this purpose, but not at all necessary.
Coaches Plan
I love the beach cruiser for this day. …or any day.
Resources - How to
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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?