I would question the value of this, other than box ticking?
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That is probably fair. I got into the habit in lockdown of a 30min run or turbo instead of commute to work, and it has stuck for wfh days. Not much training benefit, beyond waking me up, stretching my legs. Probably the equivalent of walking the dog, but we don’t have one of those.
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I like the stretching of the legs it gives me.
And more often than not it elevates my mood for the day ahead.
Also useful for if my legs are tired and need a bit of “waking up” to remind them not to go failing on me!
I like your post above 
That’s solid and sensible.
But where the money in that 
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WFH / coaching and swim dad duties makes consistency hard these days so I have to be ready to adapt. I’ve never been much of a planner anyway as I get pissed off if I miss something and then give up. I find it hard to just do 30mintues if I’m meant to do 60 for instance so end up doing nothing, best to just think, I have half hour lets go! I can also react to how I feel at that time. This works when motivated, less so when you CBA.
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Active recovery…
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yep, I rarely set “in stone” rest days for my athletes, life dictates them most of the time (when working with adults , high performance kids you need a bit more micro managing), but will always have easy turbo/swim in the schedule once a week (and less so easy run but finding benefit for some athletes there also)
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12 hours ( this is probably going to be my average hours for 2023) I have been very fortunate with time this year.
6 set sessions in no order apart from how tired I feel.
Hour bike ( 148 bpm one week, balls out the next)
Hour boxing ( I love punching things, usually done with other people)
Hour swim pb and 1:12-1:20 full distance pace
Hour hyrox pretty flat out and currently trying to increase run speed average
Hour core ( plank, hanging stretch, Swiss balls usually very little rest)
Hour weights ( sets of ten as little rest as possible )
Spin straight into circuit on Tuesday morning
2 hours steady effort no fuel.
The other four hours adhere to the Ginger bongo school of training and I do what ever I feel like!
Nov 23 I’ll be doing a ten week training program for Manchester hyrox end of Jan.
One complete rest day a week, no jogging, no walking, no light stretching just chill.
Big believer in this now
Which is today spent drinking Tesco cider in a hot tub in a forest in Yorkshire ! Feeding feral cats !!!
Bliss
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In a week of 12hrs structured on the turbo, little.
In an otherwise empty week, a lot.
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