S1D2RECOVERY
Recovery rides are all about recovery! If you take them easy enough many people get more recovery with a little blood in their legs than by sitting on the couch. If you can't do them easy enough, take the day off. In order to get stronger, you need to rest.
During Zone 1 recovery rides, stick to a pace of 45-55% FTP and no harder. Recovery rides become more important the more you ride, as they are crucial to resting and recovering your fitness in the middle of a training block.
You should never do three hard days in a row except in special circumstances, such as during a peak training block. And that’s where recovery rides come in. Recovery rides should be completed once or twice per week, depending on how many days you might take off the bike.
During a peak training block, three hard interval sessions a week can be too much, and you’ll not only be failing to gain fitness, but you might also be losing it. Coach Jack and most top coaches agree that going too hard too often means that you will never be going hard at all – you’re simply over-trained.
Best for Indoor
Most people have a hard time staying in Zone 1 outdoors. You need flat distraction free route to do this outdoors. Perfect for indoors and watching Netflix or Youtube.
- Author: GuillermoG
- Sport: bike
- Duration: 45 min
- Dominant zone: Recovery
- Intensity: 0.48
- Created: 2024-11-01T23:26:16.030Z
- Updated: 2026-04-22T11:06:37.119Z
Structure
- Warm-Up 7 min @ 40% (40w)
- 2X
- Warm-Up 3 min @ 60% (60w)
- 3 min @ 47% (47w)
- 2 min @ 42% (42w)
- 13 min @ 46% (46w)
- 9 min @ 50% (50w)
- Cooldown 5 min @ 40% (40w)