How to set up your workouts and recovery.
Using your HRV and heart rate data in Oura.
As I’ve gotten older (44), I don’t have the same recovery as I did when I was younger. So I need to be more mindful about training and recovery.
The first thing I’ll organize is high intensity, as this is the most demanding stressor of the week. My choice just now is a 4x4 on an indoor bike, which is 4 mins on and 4 mins rest 4 times.
The guide I use for myself and clients for high intensity is: If your RHR is under 60, you can do two a week. If it’s over 60, you can do one per week.
Where you place these in your week will dictate your recovery strategy.
As my heart rate is in the 40s, I do two per week. I do mine on a Thursday morning and a Sunday morning. Because this is after my days rest days. I’ll explain why. Generally on my days off training Wednesday and Saturday, I’ll have more calories which means glycogen stores will be full. Moreover, I’ll aim to do more steps which is great for active recovery.
Doing my high-intensity 4x4 on a Thursday morning and Sunday morning, I’ll generally be fully recovered indicated by a low RHR and high HRV reading in the morning.
For yourself, think about when you are your most recovered? Or if you only have limited days and times to workout, how can you boost recovery so you are peaking for your training? Tips: Avoid alcohol, don’t be under-fueled, regular bedtimes, space out hard training days.
Optimizing recovery for maximum effort is key for optimal performance.
The days after your high intensity expect a raise in RHR and a drop in HRV. This way you know you’ve stressed the system.
🚫Stress+ stress + stress = overreaching
🚫Recovery + recovery = de-training
🌟Stress + recovery = adaptation.
Each week since doing this method I’ve increased my output, overall watts, and distance have increased and my Vo2 max has increased from 42 to 53 In 6 weeks.
Remember the main purpose of exercise is to improve performance. To achieve this, you need the right balance of training to recovery. If you are working out every day and not improving, you are just spinning your wheels.
My Thursday effort is at 80-90% max effort and Sunday is 90-100%, as I wasn’t recovering from two all-out efforts per week.
Next: I add my other workouts. Which is zone 2, 20-30min, more if I have time and weights/strength training.
I split my workouts into push, pull, and legs however, most people would do better doing a full body on strength days.
Zone 2 helps with recovery and is less taxing. Weights can be taxing but both push and pull days are upper body and are less taxing than legs which is on Tuesday. To give maximum distance from the 4x4s. This is what my week looks like using recovery as a guide.
Monday zone 2 + weights pull
Tuesday zone 2 and weight lifting legs (away from 4x4s)
Wednesday active recovery
Thursday 4x4 am /pm weights push
Friday zone 2 (in the future I would like to add a workout here)
Saturday active recovery
Sunday at maximum recovery for maximum effort 4x4
Hope this helps.
Angus Personal Trainer | Metabolic Coach
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