Recovery
30 min Easy Recovery Spin
20 min at 45-55% FTP
Recovery Rides and Easy Spins
Easy recovery rides and spins from 30 to 75 minutes below 55% of FTP, for the day after hard training, races or long rides.
Workouts
4 workouts
Recovery
45 min Recovery Spin with Light Cadence Lifts
6 × (4 min at 45-55% FTP, 1 min at 45-55% FTP)
Recovery
60 min Steady Recovery Ride
45 min at 45-55% FTP
Recovery
75 min Rest Day Ride for Training Camps
25 min at 45-55% FTP, 3 × (20 s at 45-55% FTP, 4:40 min at 45-55% FTP), 20 min at 45-55% FTP
Recovery Rides
A recovery ride is a very light session. The power stays below about 55% of FTP and the heart rate below about 65% of maximum, so the ride adds almost no training load. The aim is to move the legs, loosen the hips and back, and keep the habit of riding on days when hard training would do more harm than good.
Recovery rides do not build fitness, and the evidence for a faster recovery compared with a day off is limited. They are optional. Many riders simply feel better after a short spin than after a day without moving, especially in high-volume weeks, during training camps and in stage races. If you are ill, in pain or badly short on sleep, rest is the better choice.
The common mistake is riding too hard. Climbs, headwinds, group rides and good legs all pull the effort up, and a recovery ride at 65% of FTP is an endurance ride with a real cost. Ride on flat roads or indoors, keep the gearing light and use a power or heart rate ceiling.
To pick a workout, choose the duration that fits your week. Thirty to 45 minutes is enough after a hard day. A steady hour suits riders with higher training volume, and the longer rest-day ride is meant for training camps and stage races. Cadence lifts give an easy spin some structure without adding effort.
Questions about Recovery Rides
How easy should a recovery ride be?
Very easy. Keep the power below about 55% of FTP and the heart rate below about 65% of maximum. You should be able to hold a relaxed conversation and breathe through your nose. Many riders overshoot by 15 to 25 watts when they ride by feel, so a power or heart rate ceiling on your head unit helps.
How long should a recovery ride last?
Twenty to 45 minutes is enough after a hard session or a race. Riders with high training volume often ride up to an hour, and on training camps or stage races 60 to 75 minutes can work. Longer is not better here. If the ride starts to feel like training, end it and go home.
Is a recovery ride better than a day off?
Not necessarily. The evidence for a performance benefit of an easy ride over complete rest is limited. A recovery ride is a good option if it helps you feel looser and keeps your routine. Take the day off instead when you are ill, in pain, very short on sleep or simply tired of the bike.