đĽInteresting study on the role of active recovery for endurance training adaptations. Could it be an easy "add on" to get better results from your training?
đđ˝ââď¸We actually made the experience in our own training that after finishing your main workout with proper intensity, even small additional workouts at lighter intensities can still hit you quite a bit. Naturally a function of being pre-fatigued, maybe this is a good strategy to get the most out of your HIIT sessions? Adding a bit of extra work without killing yourself?
đ´The last slide includes a practical example from my training a few days ago to illustrate how you could incorporate: I did two 20 min waves of the "Death by EMOM" on the bike, starting at 10cal and ending at 31 cal (first round) and then directly doing 10-27cal. Afterwards I spend another 20min just comfortably paddling on the bike. The last 20 min were active recovery, where I averaged just about 12 cal/min. It wasn't too bad and the time passed relatively quickly, but due to the pain of the intense training immediately before it, I could probably still reap a bit of an benefit from it.
đ¤A lot of people obviously do this sort of thing already, and it seems to work quite well for them. Even though a major impact on performance per se couldn't be found in the study above. More research is needed to improve the data availability on the matter.
đđźLet us know what you think in the comments!
Reference
Wiewelhove et al., Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation, Front Physiol 2018.
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