Active recovery refers to engaging in gentle, low-intensity physical activity instead of complete rest on recovery days. Examples include easy walking, light cycling, swimming, yoga, foam rolling, and mobility work. The intensity should be low enough that it does not add meaningful training stress to the body — typically well below 50% of your maximum effort.
The physiological rationale for active recovery is improved blood circulation. Light movement increases blood flow to damaged muscle tissue, delivering oxygen and nutrients needed for repair while flushing out metabolic waste products like lactate and hydrogen ions. Research suggests that active recovery can reduce delayed-onset muscle soreness (DOMS) more effectively than complete inactivity, though the evidence varies by individual and exercise type.
Active recovery also provides psychological benefits. Complete rest days can disrupt exercise habits and leave some people feeling sluggish or restless. A light active recovery session maintains the routine of daily movement, supports mood through low-level endorphin release, and can improve sleep quality — all of which contribute to better overall recovery.
The key to effective active recovery is restraint. The session should leave you feeling better than when you started, not more fatigued. If you find yourself pushing the intensity or duration, it stops being recovery and becomes another workout, which defeats the purpose. Vora's AI coach uses your HRV, sleep data, and training history to recommend appropriate recovery activities and intensity levels, ensuring your easy days stay truly easy.