Beacon

An easy aerobic session that builds the engine everything else sits on, and lets you absorb the hard days.

Grade: Recovery · Zone 2 · Aerobic

The workout

• Primer: 5 min easy walk → jog · rising pace
• Base: 30 min very easy @ 60% HRmax · row, bike or jog
• Flow: 15 min long mobility flow · hips, shoulders, spine
• Breathe: 5 min slow nasal breathing, lying down · close out the block

Why we programme this

Zone 2 is the least glamorous and most important work a hybrid athlete does. Held at a truly easy intensity it grows mitochondria, sharpens fat oxidation and thickens the aerobic base that every threshold run, sled and carry draws from. It also clears fatigue rather than adding to it, so tomorrow's hard session lands on fresh legs. Skip it and your ceiling stops rising no matter how many hard days you stack.