Workouts / Recovery
Recovery
Z2 + Spin-Ups (1h)
Recovery aerobic ride with two short high-cadence spin-ups to stay sharp.
Duration53:00
TSS35
IF0.63
Blocks5
Time53:00
TSS35
IF0.63
Profile
Targets in % FTP
100%50%0%
0:0026:3053:00
Z1 23% · 12 minZ2 75% · 40 minZ5 2% · 1 min
Intervals
5 blocksZ2
Warm-upGentle start
10:0060%Repeat 2×
Z5
IntervalHigh-cadence spin-up
0:30120%Z1
RecoveryEasy spin
2:0050%Z2
IntervalZ2 cruising
30:0065%Z1
Cool-downSpin easy
8:0055%What it trains
Recovery rides keep blood flow moving, reduce accumulated fatigue, and support consistency between harder training days.