Zone 1 Recovery Session
Date: January 19, 2026
Time: 15:30 - 17:30
Location: Mt. Itasca
Intensity: 3-4/10 (Zone 1 - Easy)
Heart Rate: 60-70% max
Pre-Practice Balance (10 min)
- Single-leg balance work
- Dynamic balance drills
- Proprioception exercises
Warm-Up (15 min)
- 10 min very easy movement
- 5 min dynamic stretching
Main Workout - Zone 1 (60-75 min)
Recovery Focus
- 30-45 min easy continuous movement
- Conversational pace throughout
- Include technique drills (no fatigue)
- Balance and coordination work
Strength (Optional - Very Light)
- 2 x 10 bodyweight movements
- Core stability work
- Flexibility focus
Cool Down (15 min)
- 10 min very easy movement
- 5 min stretching
Key Points
- Stay in Zone 1 - resist going harder
- Focus on quality movement
- This builds your aerobic base
- Recovery is where fitness happens