45 min Recovery Spin with Light Cadence Lifts
An easy 45 minute recovery ride with one-minute cadence lifts to 100 rpm that loosen the legs while the power stays in the recovery zone.
- Duration
- 45 min
- Effort
- 18
- Level
- Beginner
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upRecovery Light gear, relaxed start | 8 min | 40-50% FTP50-65% HRmax | |
| 6 ×Repeat these steps | ||||
| 2.1 | IntervalRecovery Easy, smooth circles | 4 min | 45-55% FTP50-65% HRmax | 85-90 rpm |
| 2.2 | IntervalRecovery Lift cadence, keep power low | 1 min | 45-55% FTP50-65% HRmax | 100-105 rpm |
| 3 | Cool-downRecovery Ease off and spin out | 7 min | 40-50% FTP50-65% HRmax | |
About this workout
A recovery ride can get dull, and dull rides tend to turn into harder rides. This session keeps the effort very low and gives you something to focus on instead. Every five minutes you lift the cadence to about 100 rpm for one minute, without adding resistance, then settle back to a relaxed 85 to 90 rpm.
The faster minutes are about smooth pedaling, not effort. Shift to an easier gear or let ERG mode hold the power, keep the upper body still and avoid bouncing on the saddle. If the heart rate rises noticeably during a lift, the cadence is too high for today, so drop it by 5 rpm.
It suits newer riders who want a structured easy day and anyone recovering from a hard block. Shorten it to 30 minutes after a race, or skip the lifts entirely when the legs feel heavy.
Tips
- Shift to an easier gear before each lift so the power stays below 55% of FTP.
- If you start bouncing on the saddle, lower the cadence until the stroke is smooth again.
- Leave the lifts out on days when the legs feel heavy.
Good forGeneral fitnessIndoor
Season phaseRecoveryAny time