Definition
Low-intensity movement on a rest day or after hard training, such as walking, easy cycling or mobility work, that aids recovery without adding fatigue.
What counts: 20 to 40 minutes at a pace that allows conversation, mobility work, or light technique practice at 40 to 50% of working loads. What does not: another hard session with a friendlier name.
The measured effects on soreness are modest. The larger effects are on adherence and on the client's head; a walk keeps the habit alive on a day the programme says rest.
One or two days a week for clients who train four or more, and most of a deload week.