WEBVTT

00:00:00.593 --> 00:00:03.224
A rest day does not need a replacement

00:00:03.124 --> 00:00:06.887
workout. Active recovery is an optional easy activity,

00:00:07.000 --> 00:00:09.618
such as a relaxed walk, chosen around how

00:00:09.518 --> 00:00:12.162
you feel and your wider training week.

00:00:12.911 --> 00:00:16.967
Consider yesterday’s session, today’s fatigue and what

00:00:16.867 --> 00:00:21.123
comes next. If you feel drained, reduce demands.

00:00:21.422 --> 00:00:23.640
If you feel comfortable and want to move,

00:00:24.100 --> 00:00:26.025
choose something you can stop easily.

00:00:26.794 --> 00:00:29.558
A familiar walk can be simpler to control

00:00:29.591 --> 00:00:31.263
than a competitive group outing.

00:00:31.589 --> 00:00:34.354
Avoid turning an easy day into hill intervals,

00:00:34.400 --> 00:00:36.898
a long hike or another challenge with a

00:00:36.811 --> 00:00:37.990
performance target.

00:00:38.785 --> 00:00:41.509
Time on your feet and Bali’s heat can

00:00:41.423 --> 00:00:44.027
add effort even without a recorded workout.

00:00:44.353 --> 00:00:47.744
Choose a comfortable route and time, and recognise

00:00:47.657 --> 00:00:50.168
when an outing has become a demanding session.

00:00:50.959 --> 00:00:54.189
A recovery activity cannot diagnose an injury.

00:00:54.502 --> 00:00:56.241
Stop painful movements.

00:00:56.554 --> 00:01:00.224
Severe muscle pain, marked weakness or dark urine

00:01:00.137 --> 00:01:04.180
after exercise needs urgent medical assessment, not another

00:01:04.093 --> 00:01:05.525
attempt to train through it.

00:01:06.250 --> 00:01:09.880
Review repeated fatigue with a qualified professional and

00:01:09.953 --> 00:01:11.599
keep a simple training record.

00:01:11.912 --> 00:01:15.195
The full guide compares rest and gentle activity

00:01:15.402 --> 00:01:18.938
without prescribing a compulsory recovery workout for every

00:01:18.852 --> 00:01:19.564
day off.