Active Recovery
Active recovery is low-intensity exercise that promotes healing between hard training sessions. Learn how active recovery works and when to use it versus complete rest.
Quick Answer
Active Recovery — is very low-intensity exercise performed to promote blood flow and recovery between hard training sessions. It's typically done at 50-60% of maximum heart rate and helps clear metabolic waste while maintaining movement patterns.
What is Active Recovery?
Active recovery is exercise performed at Zone 1 intensity—significantly easier than even Zone 2 training:
| Metric | Active Recovery Range |
|---|---|
| % Max HR | 50-60% |
| % FTP | < 55% |
| RPE | 1-2 out of 10 |
| Feel | Barely exercise |
| Duration | 20-60 minutes |
It's the lightest training you can do while still moving.
Why Active Recovery Works
Physiological Benefits
| Benefit | Mechanism |
|---|---|
| Blood flow | Moves nutrients to muscles |
| Lactate clearance | Helps metabolize residual lactate |
| Reduces stiffness | Maintains range of motion |
| Nervous system | Gentle stimulus keeps pathways active |
| Lymphatic drainage | Movement pumps lymph fluid |
Psychological Benefits
| Benefit | Description |
|---|---|
| Satisfies training itch | Feel like you're doing something |
| Routine maintenance | Keeps workout habit |
| Mental freshness | Light activity vs. full rest |
| Confidence | Active without overtraining |
Active Recovery vs Complete Rest
| Factor | Active Recovery | Complete Rest |
|---|---|---|
| When to use | Between hard sessions | When fatigued/sick |
| Intensity | Very low | None |
| Duration | 20-60 min | Full day off |
| Best for | Maintaining routine | Overtraining prevention |
| Blood flow | Increased | Normal |
| Muscle repair | May slightly enhance | Optimal |
Guidelines:
- Most recovery days: Active recovery
- 1-2 days/week: Complete rest
- When genuinely fatigued: Complete rest
Active Recovery Workouts
Running
| Workout | Details |
|---|---|
| Easy jog | 20-30 min, 2-3 min/mile slower than easy pace |
| Walk/jog | Alternate walking and very light jogging |
| Pool running | No-impact recovery |
Cycling
| Workout | Details |
|---|---|
| Easy spin | 30-45 min, < 55% FTP |
| Coffee ride | Social pace, no effort |
| Trainer spin | 20-30 min, low resistance |
Swimming
| Workout | Details |
|---|---|
| Easy laps | 20-30 min, slow and relaxed |
| Drills only | Technique focus, no effort |
| Kick sets | With board, easy |
Other Activities
| Activity | Notes |
|---|---|
| Walking | 30-45 min, flat terrain |
| Yoga | Gentle/restorative class |
| Stretching | 20-30 min session |
| Foam rolling | With light movement |
When to Use Active Recovery
Good Timing
| Day After | Use Active Recovery? |
|---|---|
| Hard intervals | Yes—enhance recovery |
| Long run/ride | Yes—promote blood flow |
| Race | Yes—helps clear fatigue |
| Brick workout | Yes—reduce stiffness |
Skip Active Recovery
| Situation | Better Choice |
|---|---|
| Sick | Complete rest |
| Injured | Follow medical advice |
| Extreme fatigue | Complete rest |
| Mental burnout | Full day off |
| Overtraining symptoms | Extended rest |
Active Recovery Guidelines
Intensity Control
Too hard if:
- Breathing becomes noticeable
- You're sweating significantly
- Heart rate exceeds 60% max
- It feels like a workout
Just right if:
- Could continue indefinitely
- Feels like moving, not exercising
- Conversation is effortless
- You finish feeling better, not tired
Duration
| Goal | Duration |
|---|---|
| Minimum benefit | 20 minutes |
| Standard | 30-40 minutes |
| Maximum | 60 minutes |
| Longer | Becomes training, not recovery |
Frequency
| Training Load | Active Recovery Days |
|---|---|
| Low (5-7 hrs/week) | 1-2 days |
| Moderate (8-12 hrs/week) | 2-3 days |
| High (12+ hrs/week) | 2-3 days |
Active Recovery Mistakes
1. Going Too Hard
The most common mistake. Active recovery should feel ridiculously easy.
Fix: Use heart rate monitor; stay below 60% max HR.
2. Too Long
Long active recovery sessions become training sessions.
Fix: Cap at 45-60 minutes maximum.
3. Skipping Completely
Some athletes take no recovery days at all.
Fix: Schedule active recovery in training plan.
4. Wrong Activity
High-impact or new activities aren't recovery.
Fix: Stick to familiar, low-impact movements.
Active Recovery in Training Week
Sample Week Structure
| Day | Workout Type |
|---|---|
| Monday | Active recovery |
| Tuesday | Hard intervals |
| Wednesday | Zone 2 |
| Thursday | Threshold/tempo |
| Friday | Active recovery or rest |
| Saturday | Long workout |
| Sunday | Zone 2 |
After Key Workouts
| Key Workout | Next Day |
|---|---|
| Long run | Active recovery |
| VO2 Max intervals | Active recovery |
| Race | 1-2 days active recovery |
| Build phase peak week | Recovery week with more active recovery |
Common Questions
Is active recovery better than rest?
Both have roles:
- Active recovery: Better for maintaining routine, blood flow
- Complete rest: Better when truly fatigued or ill
Most weeks should include both.
Can I do active recovery on my weakest sport?
Yes—common for triathletes:
- Tired from running? Easy swim
- Sore from cycling? Easy walk or swim
Low-impact alternatives work well for recovery.
Should active recovery be my normal sport?
Either works:
- Same sport: Maintains specific movement patterns
- Different sport: Reduces repetitive stress
How do I know if I'm recovered?
Signs of good recovery:
- Feel fresh for next hard workout
- Resting HR back to normal
- Motivation returns
- Leg heaviness gone