Active Recovery: What Actually Works

The active recovery rule

If it raises your heart rate above ~120 bpm, it's not recovery. Active recovery should feel almost lazy — the goal is gentle blood flow, not training stimulus.

What works

Evidence-backed options:

• 20-40 min easy walk — universal, free, low risk
• Easy spin on a bike (zone 1) — best for runners with mild soreness
• Pool walking or light swim — zero impact
• Light yoga or mobility — useful if you actually do it weekly

What's noise

Compression boots and percussion guns feel nice but evidence for performance recovery is mixed. They won't hurt — they're not magic. Cold plunges before strength can blunt adaptations. Save them for race day or peak fatigue.

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