Recovery

Recovery Protocols That Stick

Repeatable recovery so your training stays consistent and injuries stay quiet.

1) Sleep as Priority

7.5–9 hours most nights. Wind-down: dim lights, 10 slow nasal breaths, light mobility. Protect two anchor bedtimes per week. Better sleep amplifies adaptations from Strength + Mobility.

2) Mobility in Minutes

6-minute sequence: ankle rocks, couch stretch, thoracic reach-throughs. Use on “heavy legs” days before quality sessions. Pair with Mindful Pacing to keep form efficient.

3) Micro-Deloads

Every 3–4 weeks: cut volume 20–30%, keep one short quality, add one full rest day. Log trends alongside fueling tweaks from Fueling.

4) Nutrition for Repair

20–30g protein every 3–4 hours; omega-3s and colorful produce daily. Hydrate with electrolytes on heavy sweat days. Carbs 1–1.2g/kg post hard days.

5) Red Flags

Morning HR + >10%, mood dips, or sleep disruption = back off 48 hours. Swap hard sessions for easy aerobic or rest. Use Community Challenges for accountability without overreaching.

Recovery Day Playbook

- 20–40 min easy aerobic (optional)
- 6 min mobility
- Protein + carbs within 30 min
- Light walk after dinner
- Screens down 45 min before bed

Cross-Link Your Plan

Recovery Lab: Rapid Upgrades

Stack small wins to bounce back faster.

Sleep & Nervous System

  • Wind-down 45 min: Screens off, dim lights, light stretch.
  • NSDR/Box Breathing: 5-8 min before bed to drop HR.
  • Morning light: 5-10 min outdoor light anchors circadian rhythm.
  • Pair with Mindful Pacing on fatigue-heavy days.

Load Management

  • Traffic light check: Green = normal, Yellow = cut volume 15-20%, Red = rest/short walk.
  • Micro-deload: Every 3-4 weeks drop intensity 30%, keep strides for neuromuscular sharpness.
  • Signals: HRV dips >10%, mood drop, poor sleep = move hard day.

Flush & Restore (20 min)

  1. 6 min brisk walk or spin, easy breathing.
  2. 6 min mobility: hips, calves, T-spine.
  3. 4 min feet/ankles: toe yoga, calf raises.
  4. 4 min legs up wall or foam roll calves/quads.

Fuel with 20-30g protein + carbs after; sync with Fueling.