This weekend was a textbook example of how a properly executed recovery day can set you up for success in a tough session the following day. Yesterday, the goal was simple: easy active recovery. Today, the plan was to hit a time-crunched but intense quad-focused endurance workout. Let’s break down how the two days complemented each other.
A Quick Note on Volume & Intensity
As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!
Part 1: Saturday’s Active Recovery Run (June 14)
After a big week of training, Saturday’s goal was easy active recovery. I headed out for a 6km run with the sole intention of maintaining a steady 6:02/km pace. There was no other agenda than to get the blood flowing, flush out any lingering soreness, and prepare my body for Sunday’s planned workout. This type of low-intensity session is crucial for long-term progress, as it aids recovery without adding significant training stress, allowing you to hit your harder sessions with better quality and reduced injury risk.
My Experience: The run felt good! Holding the target pace was comfortable, and it did exactly what it was supposed to do – left me feeling refreshed and ready for what was to come.
Part 2: Sunday’s Quad Endurance Workout (June 15)
This session was all about building quad endurance under time constraints. I had about 40 minutes to get it done, so the structure involved high-rep supersets with strictly timed rest periods to keep the intensity up.
The Workout Blueprint:
- Warmup Block (3 sets):
- Back Squat x 20 reps @ 135 lbs
- Superset 1 (3 sets):
- A: Barbell Bulgarian Split Squat x 10 reps/leg @ 95 lbs
- B: Air Squats x 30 reps
- Superset 2 (3 sets):
- A: Slantboard Goblet Squat x 20 reps @ 54 lbs
- B: Barbell Reverse Lunge x 10 reps/leg @ 95 lbs
Movement Breakdown & Rationale:
Back Squats (High Reps): Used here as a potent warmup to thoroughly prime the quads, glutes, and hamstrings for the work to come, while also building muscular endurance.
My Experience: I’m getting pretty comfortable with 135lbs for 20 reps now, so these felt like a good, solid warmup to the session.
Barbell Bulgarian Split Squat & Air Squats: This superset pairs a heavy, unilateral strength movement with a high-rep, bodyweight plyometric-style movement. This is a fantastic way to build single-leg strength and stability and then immediately flush the legs with blood and spike the heart rate.
Rationale: This combination builds strength and conditioning simultaneously, a key aspect of Hyrox training.
Slantboard Goblet Squat & Barbell Reverse Lunge: Another tough superset. The slant board goblet squats emphasize the quads and allow for a deep range of motion. The barbell reverse lunges are another great unilateral movement that challenges balance and strength under fatigue.
Rationale: To completely tax the quads and glutes with different movement patterns and loading styles, building serious endurance under tension.
My Experience (Main Workout): This one burned! The supersets had my legs screaming pretty quickly. By the time I got to the final block of goblet squats and reverse lunges, it was a real mental grind, and my legs couldn’t have been over the workout soon enough. I also have to admit, I got distracted by my phone during one of the later sets of reverse lunges, and you can see in the data log that the set duration jumped by a couple of minutes – a good reminder to stay focused and present during tough workouts!
Scaled Options for Quad Endurance:
- Squats / Lunges: Use a lighter barbell, dumbbells, kettlebells, or perform bodyweight versions. Focus on quality movement over load.
- Bulgarian Split Squats: Perform with bodyweight only, or with lighter dumbbells. Reduce reps if needed.
- Slantboard Squats: If you don’t have a slant board, you can use regular goblet squats or elevate your heels on small plates.
- General: Reduce the number of sets for each block from 3 to 2.
Overall Reflections:
This weekend was a perfect illustration of a smart training approach. The easy active recovery run on Saturday allowed me to come into Sunday’s session feeling refreshed and ready to hit it hard. That preparation enabled a high-quality, high-intensity quad endurance workout, even though it was time-constrained. It’s a reminder that what you do on your “easy” days has a direct impact on what you can achieve on your “hard” days.
Smart Recovery, Stronger Performance
Understanding how to use active recovery to prepare for your key sessions is crucial for long-term success and injury prevention. As a certified Hyrox Performance Coach, I can help you structure your training week for optimal results. Let’s get you ready for Hyrox Toronto!
Get in TouchWhat’s your favorite way to use active recovery? Share your go-to sessions in the comments!
Workout Summaries (June 14-15, 2025)
Active Recovery Run (June 14):
- Activity Name: Georgina Running
- Duration: 36m 12s
- Distance: 6.01 km
- Avg Pace: 6:02 min/km
- Avg HR: 144 bpm
- Max HR: 158 bpm
- Calories: 491 C
- Training Effect: Aerobic Base (2.9)
Quad Endurance Workout (June 15):
- Activity Name: Quads Endurance
- Duration: 35m 21s (Moving Time: 19m 21s)
- Calories: 357 C
- Avg HR: 130 bpm
- Max HR: 169 bpm
- Training Effect: Aerobic Base (2.2)
Detailed Quad Workout Log
Superset Exercise Set Time (s) Warmup Back Squat 1 60.5 Warmup Back Squat 2 69.1 Warmup Back Squat 3 75.7 1 Barbell Bulgarian Split Squat 1 61.0 1 Air Squats 1 48.6 1 Barbell Bulgarian Split Squat 2 79.9 1 Air Squats 2 51.7 1 Barbell Bulgarian Split Squat 3 47.2 1 Air Squats 3 59.3 2 Slantboard Goblet Squat 1 54.9 2 Barbell Reverse Lunge 1 92.6 2 Slantboard Goblet Squat 2 59.0 2 Barbell Reverse Lunge 2 230.1 2 Slantboard Goblet Squat 3 49.9 2 Barbell Reverse Lunge 3 121.7
