RAPIDS NORDIC

Zone 1 Recovery & Technique

Tue Nov 11 2025

Zone 1 Recovery & Technique

Date: November 11, 2025
Time: 15:30 - 17:30
Location: Grand Rapids HS (meet at front doors)
Intensity: 4/10 (Zone 1 - Easy) Focus: Recovery from yesterday’s Zone 3 session

Pre-Practice Balance (10 min)

• Balance board work: 3 x 1 min
• Single-leg reaches: 3 x 10 each
• Eyes-closed balance: 3 x 30 sec

Warm-Up (15 min)

• 10 min very easy movement
• 5 min mobility work

Main Workout - Zone 1 (60 min)

Easy Aerobic Base

• 30 min easy continuous running
  • Conversational pace
  • Nose breathing when possible
  • HR < 70% max

Technique Drills (No fatigue)

• 10 x 30 sec ski imitation drills
  • Focus on form
  • Full recovery between

Balance & Agility Circuit

• 3 rounds (easy pace):
  • Single-leg hops: 10 each
  • Lateral shuffles: 20 yards
  • Bear crawls: 10 yards
  • Rest as needed

Strength Integration (15 min)

• Light bodyweight only:
  • 2 x 15 air squats (slow)
  • 2 x 10 push-ups
  • 2 x 30 sec planks
  • 2 x 10 bird dogs

Cool Down (15 min)

• 5 min easy walk
• 10 min yoga/stretching

Key Points

• Stay EASY - this is recovery
• Focus on movement quality
• Should feel energized after, not tired