30 min Recovery Run With Heart Rate Cap
A 30 minute recovery run with a firm heart rate ceiling of about 70 percent of max, for the morning after intervals, tempo or a long run.
- Duration
- 30 min
- Distance
- 4.9 kmestimated
- Effort
- 26
- Level
- Intermediate
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Gentle start, settle in | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalRecovery Stay under 70% of max HR | 25 min | 70-78% threshold pace60-70% HRmax60-72% FTP |
About this workout
Recovery runs often turn into ordinary easy runs because the pace feels too slow. A heart rate ceiling stops that. For 30 minutes you stay below roughly 70 percent of your maximum heart rate, which for many runners is clearly slower than their usual easy pace.
The first five minutes are a gentle start. After that, run at whatever pace keeps you under the cap. On a warm day or after poor sleep the pace will be slower than usual, and that is the point. Walk briefly if a hill pushes you over the limit. The session should leave you feeling better than when you started.
This suits intermediate runners who train four or more days a week and have at least one hard session in the plan. Place it on the day after that session. A well-tested max heart rate makes the cap more reliable than an age-based estimate.
Tips
- Use a chest strap if your wrist sensor jumps around at low speeds.
- Pick a flat loop so hills do not force you over the cap.
- Do not try to make up time in the last kilometer.
Good for10kHalf marathonMarathon
Season phaseRecoveryAny time