Workouts / Recovery
Recovery
Saturday Opener (20min)
Optional Saturday: 20 min easy opener session or walk/stretching. Prevents feeling stale after Fri/Sat rest before Sunday long ride.
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-upEasy warm-up
5:0050%Z1
Recovery20 min easy opener session. Avoid feeling stale before Sunday. Or just walk/stretch.
20:0050%Z1
Cool-downEasy cool down
5:0050%What it trains
Recovery rides keep blood flow moving, reduce accumulated fatigue, and support consistency between harder training days.