Get as much low-intensity aerobic activity as you can. Doing so will aid in neural adaptation to training and reduce allostatic load which will allow you to feel refreshed once the training week begins. Prioritize sleep on weekends aiming for 7-8 hours per night and drinking plenty of water and herbal tea.
Global Active Recovery
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Lunch and Coffee Break : slow-Paced Walk
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Do this low intensity paced walk at your lunch and coffee breaks to break up your day and help boost your energy. Also perform this without wearing sunglasses and try if possible to get some sun on as much exposed skin as possible for 10-15 min. Vitamin D will help aid in your recovery and give you an energy boost.
evening recovery
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GPR
Recovery: Watch a Comedy
Watch a comedy movie, stand up or go to a show. Laughter has amazing recovery benefits!
| Set | Time |
|---|---|
| 1 | h:m:s |
Give yourself 30 min-to an hour to wind down before bed.
GPR
ULT
Hot Shower
Shower under hot water
| Set | Time |
|---|---|
| 1 | h:m:s |
Take a hot shower prior to bed to aid in sleep.