Workouts
Workout
Workouts
Workout
The hardest part is keeping it easy.
Recovery rides are deliberately easy spins — 30–60 minutes below roughly 55% of FTP — that promote blood flow and movement without adding training stress. Their job is to make tomorrow’s session better, not to build fitness today.
Don’t scroll all 20 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
Shortest session in the set. Ride it today.
The trainer is the perfect place for recovery rides because there is no terrain to accidentally turn the ride into work. ERG mode caps the power for you; the discipline is simply leaving it there.
The sessions below are free to ride. If your legs feel worse after a recovery ride, it was too hard — the right intensity feels almost embarrassingly easy.
Below about 55% of FTP, or under 60% of max heart rate — genuinely easy, with cadence light and breathing barely elevated. If you are unsure whether it is easy enough, it is not.
They serve different needs. Complete rest is right when you are deeply fatigued or short on sleep; an easy spin can aid recovery when legs are merely heavy. Most weeks have room for both.
Twenty to sixty minutes is typical. Beyond an hour the ride starts consuming recovery resources rather than supporting them.
The session you will come back to every week.
Block out the time. This one builds depth.