At what intensity should I run Active Recovery and Massage?

Active Recovery and Massage have benefits up to about 50 mA. Beyond this point you are likely to cause additional muscle fatigue rather than assisting with recovery. Most individuals will not go quite that high, but it is recommended that you at least reach intensities of 30 mA in order to get the benefits of the program. If sufficient intensities are not reached, the muscle group you are trying to target will not receive a proper flush and the program will not be as effective. Also, in order for the program to be most effective, the peak intensity should be reached as soon as possible.