Recovery ride workouts
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. Every workout here rides in ERG in your browser, free, no account.
The full set
Under 40 minutes · 8 sessions
40 to 70 minutes · 7 sessions
Over 70 minutes · 5 sessions
Why it works
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.
How to run it
Embarrassingly light. That is the whole point.
- Cap it in ERG mode and leave it capped — no “feeling good” surges.
- Spin light: high-ish cadence, low force, zero strain.
- Twenty to sixty minutes. Longer starts costing recovery instead of helping it.
- If your legs feel worse afterwards, it was too hard. Go easier next time.
Recovery training FAQ
How hard should a recovery ride be?
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.
Is a recovery ride better than a rest day?
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.
How long should a recovery ride last?
Twenty to sixty minutes is typical. Beyond an hour the ride starts consuming recovery resources rather than supporting them.