Slow Down Sunday [Zone 2]
Duration: 60:00
Choose one option. Keep all work easy, nasal-breathing friendly, and sustainable at RPE 2-4.
[Option A]
5 Rounds:
4:00 Row
4:00 Bike
2:00 Walk
[Option B]
35-45 Minutes Continuous:
Run, Row, Bike, Ski, Hike, Ruck, or Brisk Walk
[Option C]
3 Rounds:
800m Easy Run
1,000m Easy Row
10:00 Easy Bike
AEROBIC ENDURANCE
STIMULUS
- Overview: This is a low-intensity aerobic day to recover from the power testing week while continuing to build the base. You should finish feeling better than when you started.
- Keep the effort conversational. If you cannot breathe through your nose for long stretches, slow down.
- Choose the option that best matches your joints and energy today. The exact machine matters less than staying relaxed and consistent.
- Intended Intensity: RPE 2-4
- Fitness Attribute Improved: Aerobic Endurance
STRATEGY
- Start easier than you think you need to. Let your breathing and movement quality set the pace.
- Avoid turning the final 10 minutes into a workout. The goal is recovery, circulation, and consistency.
SUBSTITUTIONS
- Any low-impact machine
- Easy trail walk or hike
- Easy sled drag
- Light swim