Recovery · 30 min
Leg Flush
Steady recovery
Thirty easy minutes to loosen the legs the day after a hard session. Keep it conversational; if in doubt, go easier.
FTP
- Duration
- 30 min
- Training stress
- 12 TSS
- Intensity factor
- 0.49
- Work at 250 W FTP
- 218 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
- 5 min ramp 40% → 50% FTP
- 20 min at 50% FTP
- 5 min ramp 50% → 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
- Easy Recovery SpinSteady recovery45 min
- Spin-Up RecoverySteady recovery46 min
- Long Recovery SpinSteady recovery1 h
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