12/11/24 | RECOVERY DAY

RECOVERY DAY
MOBILITY | MYOFASCIAL RELEASE | PASSIVE THERAPY
VO2 MAX

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1.  WARM UP 5 MINUTES OF 50-60% MAX HR ( LIGHT JOG OR CARDIO OUTPUT )

VO2 MAX ( 90-95% MAX HR EXPOSURE )

1 SET : 3 MIN MAX OUTPUT ( 3 MIN REST )
1 SET : 2 MIN MAX OUTPUT ( 2 MIN REST )
1 SET : 1 MIN MAX OUTPUT ( COOL DOWN/REST )

*SPRINTING IS IDEAL
*LOWER IMPACT OPTIONS ( SPIN BIKE, RECUMBANT BIKE, STAIR CLIMBER,
OUTDOOR BIKING, ROWER, SKI ERG.

2.. 15 MINUTES MOBILITY WORK

3. 15 MINUTES MYOFASCIAL RELEASE

4. THERAPY ( SAUNA, COLD PLUNGE, HOT TUB, MASSAGE, PT, CHIRO )