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Recovery Based Training. The 4 day wave.

fitness programming recovery Apr 24, 2024
4-Day Wave Training Schedule: Optimize Performance, Reduce Injury Risk


Riding the 4-Day Wave: A Smart Training Strategy Demystified


Are you tired of the confusion around creating a workout schedule that actually works for you? The endless questions about when to exercise, how often, and at what intensity? Let me introduce you to an innovative concept that not only simplifies your training routine but also optimizes your performance while keeping injuries at bay: The 4-Day Wave.


So, what exactly is the 4-Day Wave?

Imagine your week's intensity levels mimicking the rhythmic rise and fall of a wave. It starts with a gentle lull—a day of no intensity—then gradually builds up to a crest of high intensity before gently receding again. This structured approach honors your body's natural rhythms, prioritizing recovery and preventing burnout.


Why ride the wave?

The 4-Day Wave isn't just another trendy workout trend; it's rooted in science. By strategically alternating between low, moderate, and high-intensity days, you prime your nervous system for peak performance while reducing the risk of injury and exhaustion. Professionals in high-stress occupations, like firefighters and military personnel, swear by this method for faster recovery and improved resilience.


How to catch your wave?

To ride the wave effectively, you first need to calculate your estimated heart rate zones. Here's a quick breakdown:

Step 1: Calculate Your Estimated Heart Rate Max: 220 - age = ____ bpm

Step 2: Calculate Your Target HR Zones:

Moderate Intensity:

  • 70% Heart Rate: Multiply your estimated heart rate max by ___ = ____ bpm / 4 =
  • 75% Heart Rate: Multiply your estimated heart rate max by ___ = ____ bpm / 4 =

High Intensity:

  • 80% Heart Rate: Multiply your estimated heart rate max by ___ = ____ bpm / 4 =
  • 85% Heart Rate: Multiply your estimated heart rate max by ___ = ____ bpm / 4 =


To find your heart rate during your workout without a watch tracker device, follow these steps: After engaging in higher intensity work for at least 20 minutes—such as weight training with intervals, running, or dancing—stop and set a timer for 15 seconds. Count how many beats you feel in your pulse during this time, then multiply that number by 4 to determine your heart rate.

Examples of riding the wave:

On no/low intensity days, indulge in activities that soothe your body and mind, like myofascial release, massage, acupuncture or restorative yoga. Moderate intensity days are perfect for high-intensity interval training or aerobic activities that keep your heart rate elevated. And when it's time for high-intensity days, push yourself with heavier weights or faster-paced runs to reach your peak.

Ready to ride? Here's a sample 4-Day Wave for every fitness level:

For beginners, start with gentle joint mobility sessions on low-intensity days and gradually incorporate flow workouts on moderate days. Intermediate movers can blend flow workouts with their existing strength training routine, while advanced athletes can use the wave to optimize their performance and recovery without sacrificing intensity.

In conclusion,

The 4-Day Wave offers a smarter, more sustainable approach to training—one that works with your body, not against it. By syncing your workouts with your hormones and nervous system, you'll unlock your full potential while enjoying improved energy, mobility, and resilience. So, why wait? Dive in and start riding your wave today!

If you have any questions or want to share your experience, drop a comment below—I'd love to hear from you!

if you'd like support in developing your own personalized wave through personal training (with Steel Mace and Kettle Bells) Feel free to CLICK HERE to schedule a clarity call and we discuss your goals and see if we make a good fit!

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