06.02.2025

THURSDAY – ACTIVE RECOVERY (60 min)

Warm-up (10 min):

Progressive build:

• 3 min very light
• 4 min light
• 3 min build to Zone 2

Main Work (40 min):

Choose ONE:

OPTION A – ROWING:

• 40 min steady state Zone 2 (65-75% FCmax)
• Rate 18-20 spm
• Every 10 min: 1 min technique focus:
  • Catch position
  • Drive sequence
  • Body angle awareness

OPTION B – BIKE ERG:

• 40 min steady state Zone 2 (65-75% FCmax)
• RPM 75-85
• Every 10 min: 30s single leg drill each side

Cool-down (10 min):

• 5 min very light movement
• 5 min mobility flow:
  • World’s greatest stretch
  • Cat/cow
  • Thread the needle
  • Child’s pose