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Recovery · 45 min

Easy Recovery Spin

Steady recovery

Easy spin at 50% FTP with a few high-cadence bursts. Promotes blood flow without adding fatigue.

Download .zwoRide it in MeepMeep
FTP
0:0022m45m
Duration
45 min
Training stress
18 TSS
Intensity factor
0.49
Work at 250 W FTP
331 kJ
Carbs burned, est.
40 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. 5 min ramp 40% → 50% FTP
  2. 3 ×
    1. 10 min at 50% FTP
    2. Spin-up1 min at 52% FTP · 110 rpm
  3. 5 min at 48% FTP
  4. 2 min ramp 45% → 40% FTP

Why ride it

Very easy spins at about 50% of FTP to promote blood flow after hard days or back-to-back long rides, without adding fatigue.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More recovery rides

All recovery workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.

Ride this workout