Workouts / Recovery
Recovery
Easy riding | 20 Minute Indoor Cycling Workout
A 20-minute easy ride, ideal for recovery. Maintain a low rate of perceived exertion (RPE 1-2) or around 60% of your max heart rate.
Duration20:00
TSS18
IF0.73
Blocks16
Time20:00
TSS18
IF0.73
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 35% · 7 minZ2 20% · 4 minZ3 13% · 3 minZ4 33% · 7 min
Intervals
16 blocksZ1
Warm-up
2:0055%Z2
Interval
1:0065%Z3
Interval
0:3085%Z2
Recovery
0:3065%Z2
Interval
1:0075%Z3
Interval
1:0085%Repeat 2×
Z4
Interval
0:1592%Z2
Recovery
0:4565%Z1
Recovery
1:0045%Z4
Interval
2:0092%Z1
Recovery
1:0045%Z4
Interval
2:0092%Repeat 2×
Z1
Recovery
0:3055%Z3
Interval
0:3085%Z4
Interval
2:0092%Z1
Cool-down
2:0055%What it trains
Recovery rides keep blood flow moving, reduce accumulated fatigue, and support consistency between harder training days.
Reviews
Tags
gcngcntrainingcyclingcyclingworkoutbikeworkoutworkoutvideoGCN Training
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