60 min Steady Recovery Ride
One hour of steady riding under 55% of FTP for riders with higher training volume who recover better on the bike than off it.
- Duration
- 1 h
- Effort
- 24
- Level
- Intermediate
- 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 | 10 min | 40-50% FTP50-65% HRmax |
| 2 | IntervalRecovery Steady and easy, below 55% FTP | 45 min | 45-55% FTP50-65% HRmax |
| 3 | Cool-downRecovery Ease off and spin out | 5 min | 40-50% FTP50-65% HRmax |
About this workout
Some riders with higher training volume feel better after an easy hour than after a full day off. This ride gives that hour a clear ceiling. The power stays between 45 and 55% of FTP from start to finish, which is well below endurance pace and easy enough to ride hard again the next day.
The ceiling is the whole point. Long recovery rides tend to creep upward as the legs loosen, and an hour at 65% of FTP is an endurance ride with a real training cost. Ride on flat roads or indoors, avoid group rides and climbs, and spin a light gear at a cadence that feels natural.
Thirty to forty-five minutes are enough after a race or a very hard day. Keep the full hour for regular recovery days in a high-volume week.
Tips
- Check the average power after the ride and make sure it stayed below 55% of FTP.
- Choose a flat route without traffic lights so you are not tempted to sprint away from stops.
- Eat normally after the ride, since recovery depends more on food and sleep than on the ride itself.
Good forGeneral fitness
Season phaseRecovery