02.01.2025

THURSDAY – ACTIVE RECOVERY + MOBILITY¹ (75 min)

Bike Erg Session (60 min):
First 5 min: gradual build up to working zone
50 min Zone 2 steady state (65-75% FCmax)
Keep RPM between 75-85
Focus on smooth pedaling
Every 10 min perform 30s single-leg drill each side
Last 5 min: gradual cool down

Mobility Flow (15 min):
Upper Body (30s each):
Child’s pose with arm rotations
Thread the needle each side
Downward dog to cobra flow
Wall slides with band
Band pull-aparts 2 x 15
Lower Body/Core (30s each):
World’s greatest stretch each side
Pigeon pose each side
Figure 4 stretch each side
Hip flexor stretch each side
Cat-cow flow

1. Note: Complete 100 push-ups throughout day in small sets (Split into 5-10 rep sets with at least 30 min between sets) ↩︎