Training adaptations happen across the whole routine, not only during the hardest session. Recovery days create room for fatigue to settle and can include gentle movement when that feels appropriate.

An easy walk, relaxed cycling, mobility work or a short low-intensity session can keep you moving without trying to set records. The goal is to finish feeling at least as good as you started.

Sleep, food intake, hydration and overall training load also influence recovery. There is no single recovery formula that suits everyone.

Persistent pain, unusual fatigue or a sustained drop in performance can be signs that your programme needs adjustment. Recovery is part of training, not a punishment for missing it.