19.12.2024

THURSDAY – ACTIVE RECOVERY (60 min)

Warm-up (10 min):
Progressive build-up on BikeErg:
3 min very light
4 min light
3 min moderate

Main Work (40 min):
BikeErg Zone 2 work:
Maintain HR in Z2 (95-110 bpm)
Focus on smooth pedaling
Every 10 min: 30s single leg drill each side
RPM 75-85

Cool-down (10 min):
5 min very light spin

5 min mobility flow:
World’s greatest stretch
Threading the needle
Cat/cow
Child’s pose