Skip to content
The ERG Room

Home » Workouts

45-Minute Recovery Spin

Recovery workoutAll levels45 minTSS 18IF 0.49

Easy means easy: 45 minutes of light spinning to loosen the legs between hard sessions.

25%50%75%100%125%Easy start · 5 min @ 40–50% FTPEasy spin · 35 min @ 50% FTPWind down · 5 min @ 50–40% FTP0:000:100:200:300:40
  • Z1 Active recovery · 45:00
Power profile in % of FTP. Hover a block for its target; the dashed line is your FTP.

Download

ZWO · ZwiftMRC · TrainerRoad & others

Intervals

SetsStepTimeTarget (FTP)
Easy start5 min40–50%
Easy spin35 min50%
Wind down5 min50–40%

Why ride easy

A light spin increases blood flow and helps your legs feel fresher the next day without adding training stress. The key is to keep it genuinely easy, below about 55% of FTP.

How to ride it

Choose a light gear and a relaxed cadence around 85–95 rpm. If your heart rate climbs or your legs burn, you are going too hard. It is fine to do this ride shorter, or to skip it and rest completely when you are very tired.

Questions

How easy should a recovery ride be?

Below about 55% of FTP, easy enough that you could chat comfortably the whole time.

Is a recovery ride better than a day off?

Both work. A short easy spin can help your legs feel looser, but complete rest is better when you are very tired or ill.

More workouts

MRCZWOERG68 Min

VO2max 5x4

VO2max workout · Advanced

Stress: 87   Intensity: 0.87

MRCZWOERG58 Min

30/30 Intervals

VO2max workout · Intermediate

Stress: 57   Intensity: 0.77