05.12.2024

THURSDAY – ACTIVE RECOVERY (60 min)

Pre-Warm-up (10 min)
Shoulder/Upper back:
10 x arm circles each direction
10 x shoulder blade squeezes
10 x wall angels
10 x banded pull apartsHip/Low back:
10 x standing hip circles each leg
10 x cat/cow
90 sec pigeon pose each side
10 x glute bridges

Warm-up (10 min):
Progressive bike pace build-up
Find Zone 2 rhythm (95-110 bpm)Work (40 min):
Steady state bike in Zone 2
Focus on breathing and posture Heart rate monitoring

Cool-down (10 min):
Gradual pace decrease
Quad and hip stretching
Light mobility work