75 min Rest Day Ride for Training Camps
An easy 75 minute ride for the rest day of a training camp or stage race, with three light spin-ups to keep the legs from going flat.
- Duration
- 1 h 15 min
- Effort
- 30
- Level
- Advanced
- 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 | 10 min | 40-50% FTP50-65% HRmax | |
| 2 | IntervalRecovery Easy and flat, conversational | 25 min | 45-55% FTP50-65% HRmax | |
| 3 ×Repeat these steps | ||||
| 3.1 | IntervalRecovery Light spin-up, no extra force | 20 s | 45-55% FTP50-65% HRmax | 105-115 rpm |
| 3.2 | IntervalRecovery Easy spin, settle back down | 4:40 min | 45-55% FTP50-65% HRmax | |
| 4 | IntervalRecovery Easy riding, coffee stop welcome | 20 min | 45-55% FTP50-65% HRmax | |
| 5 | Cool-downRecovery Ease off and spin out | 5 min | 40-50% FTP50-65% HRmax | |
About this workout
On a training camp or during a stage race, a full day off the bike can leave the legs heavy and sluggish for the next hard day. Many experienced riders prefer a short, very easy ride instead. This one lasts 75 minutes, stays below 55% of FTP and includes three light spin-ups to high cadence in the middle.
The spin-ups last 20 seconds each and are about leg speed, not power. Shift to a light gear, lift the cadence to about 110 rpm and let it drop again. Everything else is easy riding on flat roads, ideally with a coffee stop rather than a climb.
It suits riders who are used to high training loads. If you are new to multi-day blocks, or you feel run down, a 30 to 45 minute spin or a real day off is the better choice.
Tips
- Ride alone or with one partner who agrees on the easy pace before you leave.
- Eat and drink as on a training day, because the next hard day starts with today's fueling.
- Leave the spin-ups out if your legs feel tight or sore.
Good forGran fondoRoad race
Season phaseRecoveryBuild