13.02.2025

THURSDAY – ACTIVE RECOVERY (60 min)

Warm-up (10 min):

• 5 min BikeErg very light
• 5 min light mobility flow:
  • Arm circles
  • Hip circles
  • Cat-cow
  • World’s greatest stretch

Main Work (40 min):

Zone 2 Cardio:

• 20 min BikeErg
  • Keep HR in Zone 2 (65-75% FCmax)
  • Focus on smooth pedaling
  • RPM 75-85
• 20 min Rowing
  • Keep HR in Zone 2
  • Focus on technique
  • Rate 18-20 spm

Mobility Work (10 min):

1. Shoulder/Upper Back:
   • Band pull-aparts 2 x 15
   • Wall slides 2 x 10
   • Shoulder dislocates 2 x 10
2. Hip/Lower Back:
   • 90/90 hip flow 1 min each side
   • Pigeon pose 1 min each side
   • Cat-cow flow 2 min

Note: Keep intensity low, focus on quality movement and recovery