Recovery

Morning warm-up

  • Cycling
  • 40mTime
  • 19Stress
  • 0.53Intensity
  • 65Popularity

About this workout

Weighted Avg Power 153W This workout is for those days when you need to give your body a rest. Intervals with a higher cadence will help relax your legs and eliminate excess lactate through active recovery.

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Workout structure

  • 30 sec @ 25% (25w) 30 rpm
  • 30 sec @ 29% (29w) 35 rpm
  • 30 sec @ 33% (33w) 40 rpm
  • 30 sec @ 37% (37w) 45 rpm
  • 30 sec @ 41% (41w) 50 rpm
  • 30 sec @ 45% (45w) 55 rpm
  • 1 min @ 49% (49w) 60 rpm
  • 1 min @ 51% (51w) 65 rpm
  • 1 min @ 53% (53w) 70 rpm
  • 1 min @ 55% (55w) 75 rpm
  • 1 min @ 53% (53w) 70 rpm
  • 1 min @ 51% (51w) 65 rpm
  • 1 min @ 49% (49w) 60 rpm
  • 1 min @ 45% (45w) 55 rpm
  • 1 min @ 47% (47w) 60 rpm
  • 1 min @ 49% (49w) 65 rpm
  • 1 min @ 51% (51w) 70 rpm
  • 30 sec @ 53% (53w) 75 rpm
  • 30 sec @ 55% (55w) 80 rpm
  • 30 sec @ 57% (57w) 85 rpm
  • 30 sec @ 59% (59w) 90 rpm
  • 20 sec @ 60% (60w) 95 rpm
  • 20 sec @ 61% (61w) 95 rpm
  • 20 sec @ 62% (62w) 95 rpm
  • 15 sec @ 63% (63w) 95 rpm
  • 15 sec @ 64% (64w) 95 rpm
  • 3 min @ 55% (55w) 85 rpm
  • 30 sec @ 59% (59w) 95 rpm
  • 20 sec @ 60% (60w) 100 rpm
  • 20 sec @ 61% (61w) 100 rpm
  • 20 sec @ 62% (62w) 100 rpm
  • 15 sec @ 63% (63w) 100 rpm
  • 15 sec @ 64% (64w) 100 rpm
  • 3 min @ 55% (55w) 90 rpm
  • 30 sec @ 59% (59w) 100 rpm
  • 20 sec @ 60% (60w) 105 rpm
  • 20 sec @ 61% (61w) 105 rpm
  • 20 sec @ 62% (62w) 105 rpm
  • 15 sec @ 63% (63w) 105 rpm
  • 15 sec @ 64% (64w) 105 rpm
  • 2 min @ 55% (55w) 90 rpm
  • 1 min @ 55% (55w) 60 rpm
  • 1 min @ 45% (45w) 65 rpm
  • 1 min @ 49% (49w) 70 rpm
  • 1 min @ 51% (51w) 75 rpm
  • 1 min @ 53% (53w) 80 rpm
  • 1 min @ 55% (55w) 85 rpm
  • 30 sec @ 53% (53w) 80 rpm
  • 30 sec @ 51% (51w) 75 rpm
  • 30 sec @ 49% (49w) 70 rpm
  • 30 sec @ 45% (45w) 65 rpm
  • 30 sec @ 41% (41w) 60 rpm
  • 30 sec @ 37% (37w) 55 rpm
  • 30 sec @ 33% (33w) 50 rpm
  • 30 sec @ 29% (29w) 45 rpm
  • 30 sec @ 23% (23w) 40 rpm