Active recovery : Light recovery session
LoadVery short and very light session (Z1, <60% max HR) promoting blood flow without adding fatigue.
Active recovery means performing very low-intensity activity (pure Z1: 50-60% max HR) after a high-load day or race. It speeds residual lactate clearance, reduces soreness through increased blood flow, and maintains muscle tone without compromising adaptation. Typical duration: 20-40 min. Examples: very easy cycling (50-60 W), slow effortless swimming, very relaxed jogging <6 min/km. It does not replace complete rest; over a 4-5 day recovery block, alternating 1 day off / 1 day active recovery is optimal.
In TriPaced:
In TriPaced, active recovery sessions are automatically scheduled after high-intensity blocks or races. They are short, clearly labelled 'Recovery', and calibrated to strict Z1 so they don't increase weekly TSS.