Preparation and recovery covers light movement used before, after, or between harder training sessions. It can include warm-ups, mobility work, easy drills, or restorative movement that supports the actual workout. The value is less about intensity and more about readiness, recovery, and consistency.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 2 - 4. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 26 - 79 Cal |
| 60 kg (132 lb) | 32 - 95 Cal |
| 70 kg (154 lb) | 37 - 110 Cal |
| 80 kg (176 lb) | 42 - 126 Cal |
| 90 kg (198 lb) | 47 - 142 Cal |
| 100 kg (220 lb) | 53 - 158 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Preparation and recovery work improves the quality of the main session by giving joints, muscles, and breathing a smoother on-ramp. It is also useful on lighter days because it adds circulation, gentle range of motion, and consistency without demanding a full workout.
What to watch out for
Match the session to the purpose. Before training, build gradually toward the movements you will use; after training or on recovery days, keep it easy enough that you feel better afterward rather than more depleted.
Explore other Activity Types in the Recovery category: