A rest day does not need a replacement workout. Active recovery is an optional easy activity, such as a relaxed walk, chosen around how you feel and your wider training week.

Consider yesterday’s session, today’s fatigue and what comes next. If you feel drained, reduce demands. If you feel comfortable and want to move, choose something you can stop easily.

A familiar walk can be simpler to control than a competitive group outing. Avoid turning an easy day into hill intervals, a long hike or another challenge with a performance target.

Time on your feet and Bali’s heat can add effort even without a recorded workout. Choose a comfortable route and time, and recognise when an outing has become a demanding session.

A recovery activity cannot diagnose an injury. Stop painful movements. Severe muscle pain, marked weakness or dark urine after exercise needs urgent medical assessment, not another attempt to train through it.

Review repeated fatigue with a qualified professional and keep a simple training record. The full guide compares rest and gentle activity without prescribing a compulsory recovery workout for every day off.