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Recovery · 46 min

Spin-Up Recovery

Steady recovery

Very easy riding with short high-cadence spin-ups to keep the legs fresh and the pedal stroke smooth without adding load.

Download .zwoRide it in MeepMeep
FTP
0:0023m46m
Duration
46 min
Training stress
19 TSS
Intensity factor
0.49
Work at 250 W FTP
339 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. 6 ×
    1. 5 min at 50% FTP
    2. Spin-up30 s at 55% FTP · 110 rpm
  3. 5 min at 48% FTP
  4. 3 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