Research
Mixed
Regular active recovery (ACT) consisting of 15 minutes of moderate jogging immediately after high-intensity interval training (HIIT) does not attenuate training adaptations (specifically maximum running velocity, velocity at VO2max, and anaerobic lactate threshold) compared to passive recovery (PAS).
If you do HIIT, follow it with 15 minutes of easy jogging (approx. 50-55% of your max speed) rather than sitting still. This will clear lactate faster and may actually improve your lactate threshold more than doing nothing, without increasing your overall stress or hindering your fitness gains.
GoodRefutesHIGH confidence
Regular use of individualized ACT did not attenuate training adaptations during a HIIT mesocycle compared to PAS.
Why this rating
Randomized controlled trial with well-trained athletes, though sample size is modest (n=26) and duration is short (4 weeks).
Source
Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation
Thimo Wiewelhove et al. · Frontiers in Physiology · 2018
rct · n=26Cited 29×
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