By practising good recovery and incorporating plenty of rest, we allow physical and psychological processes to take place so we can exercise again at a similar level, or increase our capacity, whilst reducing the risk of injury.
What is recovery?
Recovery is a restorative process that involves both passive and active methods. Passive recovery uses methods that don't put any further strain on the body. Active recovery is low-intensity movement that helps with muscle recovery. Adequate recovery helps you:
Taking a bath · eating well · adequate sleep · massage
Foam rolling · yoga and Pilates · walking · swimming
Your recovery points guide
Use this guide to track your recovery methods. Each week, aim for 100 points.
Track your recovery week
Pick the recovery methods you'll use this week — aim for 100 points.
What about sleep?
Sleep is a form of rest as opposed to recovery. Resting is the absence of effort in an activity — and sleep is the ultimate source of rest. Aim for 7–9 hours of quality sleep per night.
Take it into your week
Recovery is what lets you train again tomorrow — it's part of the program, not a break from it.
Mix passive and active methods — aim for 100 recovery points a week.
Sleep is rest, not recovery — target 7–9 hours a night.
Notepad by the bed, earlier nights, and an in-bed alarm make sleep automatic.