Active Recovery:
These active recovery sessions are not supposed to be "suggestions", but to be taken as a serious part of your training, so treat them as such!
Again, if you haven't made the switch to the app yet, please don't forget to do that! Here is a link to sign up!
A) Run/Row/Bike
30s FAST 30s RECOVER/STOP x8
B) Run/Row/Bike
15 min @ sustained pace, 60% effort