Active Recovery — Bike & Mobility

1 × 1200s

20 min Z1 — conversational pace, no effort

2 × 20 reps

Each foot. Full range. Slow and controlled.

1 × 600s

Quads, hamstrings, calves, glutes, upper back — 60s per area

2 × 60s

Each side. Kneeling lunge. Hold 60s.

2 × 10 reps

Each side. Open chest fully.