Workouts / Recovery
Recovery
The Ultimate Recovery Ride
This workout is a general template for a recovery ride, focusing on very low intensity to promote blood flow and aid muscle recovery without adding training stress.
Duration30:00
TSS12
IF0.49
Blocks3
Time30:00
TSS12
IF0.49
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 100% · 30 min
Intervals
3 blocksZ1
Warm-up5 minutes of easy spinning to get the legs moving.
5:0050%Z1
Interval20 minutes of steady, very light effort. You should be able to hold a full conversation easily. This is Zone 1.
20:0050%Z1
Cool-down5 minutes of very easy spinning to cool down.
5:0040%What it trains
Recovery rides keep blood flow moving, reduce accumulated fatigue, and support consistency between harder training days.