RECOVERY WORKOUTS
Embarrassingly easy on purpose. Yes, it counts as training.
THE IDEA
A recovery ride is not a small training ride. It is active recovery: gentle movement that promotes blood flow without adding meaningful fatigue.
The most common error is riding it too hard, which turns a recovery day into a low-quality training day that ruins tomorrow.
Intensity: Under 55% of FTP (Z1), heart rate under 70% of max
SESSIONS
| Session | Structure | Target |
|---|---|---|
| Short spin | 30 min flat, high cadence | 45-50% FTP, 90-100rpm |
| Standard recovery | 45 min steady easy | 50-55% FTP |
| Leg opener | 40 min easy with 4 x 15s spin-ups | 50% FTP plus brief accelerations |
| Day-after-race | 30 min very easy, no effort at all | Under 45% FTP |
HOW TO RIDE THEM WELL
- If it feels like exercise, it is too hard. Genuinely.
- High cadence, low force. Your knees will thank you.
- Under 60 minutes. Longer is just quiet fatigue.
- If you are truly wrecked, take the day off. Rest days exist for a reason.
FAQ
Does a recovery ride actually speed up recovery?
The evidence is modest but real for perceived recovery and blood flow. What it definitely does is keep the habit going without adding load.
Recovery ride or rest day?
Rest if you are sleeping badly, unusually irritable or your resting heart rate is elevated. Spin easy if you simply feel stiff.
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.