Workouts / Recovery
Recovery
Recovery Week: 1hr Zone 2
1 hour Zone 2 with 2x30sec spin-ups (high cadence, low resistance). Recovery week workout.
Duration1:16:00
TSS47
IF0.61
Blocks7
Time1:16:00
TSS47
IF0.61
Profile
Targets in % FTP
100%50%0%
0:0038:001:16:00
Z1 33% · 25 minZ2 66% · 50 minZ4 1% · 1 min
Intervals
7 blocksZ1
Warm-upEasy warm-up
10:0050%Z2
IntervalZone 2 riding
30:0065%Z4
IntervalSpin-up: High cadence, low resistance
0:30100%Z1
RecoveryEasy spin
5:0050%Z4
IntervalSpin-up: High cadence, low resistance
0:30100%Z2
IntervalZone 2 riding
20:0065%Z1
Cool-downCool down
10:0050%What it trains
Recovery rides keep blood flow moving, reduce accumulated fatigue, and support consistency between harder training days.