30 min Easy Recovery Spin
A 30 minute spin well below endurance pace that keeps the legs moving the day after hard training without adding fatigue.
- Duration
- 30 min
- Effort
- 12
- Level
- Beginner
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Light gear, relaxed start | 5 min | 40-50% FTP50-65% HRmax |
| 2 | IntervalRecovery Easy, conversational, stay seated | 20 min | 45-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Ease off and spin out | 5 min | 40-50% FTP50-65% HRmax |
About this workout
Thirty minutes of very light pedaling moves blood through tired legs, loosens the hips and keeps the habit of riding without adding training load. It does not build fitness, and it is not meant to. It looks simple, but many riders ride it too hard.
Keep the power below 55% of FTP and the heart rate below about 65% of your maximum. Pick an easy gear, let the cadence settle where it feels smooth, and stay seated the whole time. If you can't hold a relaxed conversation, you are going too hard. On a smart trainer, ERG mode at a fixed low wattage takes the decision away.
Use it the day after intervals, a race or a long ride. If your legs feel worse after ten minutes, or you are ill or short on sleep, get off the bike and rest instead.
Tips
- Set ERG mode to about 45% of FTP so the trainer holds the power for you.
- Ease off if the heart rate climbs above 65% of your maximum.
- Skip the ride and rest if you feel ill or your legs get heavier as you go.
Good forGeneral fitnessIndoor
Season phaseRecoveryAny time