Active recovery is sub-threshold movement. Walking, easy cycling, mobility flows. Between high-output training days.
Mechanism: Increases blood flow to clear lactate, repair markers, and inflammatory byproducts faster than passive rest. Keeps capillary density and joint synovial fluid moving.
Use case: Day after a hard lift or interval session. Heart rate stays under ~60% max. The minimum effective dose is 20-30 minutes.
Caveats: Not a substitute for sleep or full rest days. If you're systemically stressed (high RHR, low HRV), passive rest beats more movement.