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🧬 RECOVERY JOG PARAMETERS 🧠 Most athletes overcomplicate recovery. The best in the world build their engine back with structure — not random slow runs. Here’s the DL standard: 🏃‍♂️ Duration: 10–30 minutes 💓 Heart Rate: 60–70% max (120–150 bpm) ⚖️ Effort: RPE 3–4/10 (conversational pace) 🌿 Surface: Turf, track, or grass — keep impact low 🌬️ Breathing: Nasal only to activate recovery systems ⏱️ Timing: 4–6 hours post intense session or on a rest day Effectiveness of Recovery Strategies After
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