20260429

Active Recovery Day - “Slow it down and pay attention”

A: Zone 2 Conditioning - 20-30 minutes @ 60-70% of HRR (Karvonen Method; chart provided)

B: Flow - 2-3 Rounds
Worlds Greatest Stretch - 5/5
90/90’s 10/10
Thoracic Rotations in Half Kneeling - 10/10
Dead Hang - 30s

C: Core - 2- Rounds
Deadbugs - 20
Side Plank - 30s/side

The Karvonen Method Calculation:
Target HR = Resting HR + (percentage x (Max HR - Resting HR))

• Finding your max heart rate - Common - 220- age

• Finding your resting heart rate - Common (Taking a measurement of BPM best taken in the morning before getting up)

• Finding your Heart Rate Reserve - HRR = Max HR - Resting HR
  Common intensity percentages:
  - Zone 1/Recovery: 50-60%
  - Zone 2/ Aerobic Base: 60-70%
  - Zone 3/ Tempo: 70-80%
  - Zone 4/ Threshold: 80-90%
  - Zone 5/ Max Effort: 90-100%
  

My own example:
- 220 - 34 = 186 bpm
186 bpm - 54 RHr = 132 HRR
Plugged into the Karvonen Formula my Zones are:
Z1: 120-133 bpm
Z2: 133-146 bpm
Z3: 146-160 bpm
Z4: 160-173 bpm
Z5: 173-186 bpm