Workouts» Recovery

Recovery

Your recovery destination! Recover from a hard session or add active recovery to your off day. These workouts are designed to flush the lactic acid out of your legs so you are fresh for your next session.


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Recovery »

Active Recovery

10min from 24 to 60% FTP
5min @ 50% FTP
7x 1min @ 65% FTP,
1min @ 50% FTP
5min @ 50% FTP
7x 1min @ 65% FTP,
1min @ 50% FTP
5min @ 50% FTP
7x 1min @ 65% FTP,
1min @ 50% FTP
5min @ 50% FTP
7x 1min @ 65% FTP,
1min @ 50% FTP
5min @ 50% FTP
7x 1min @ 65% FTP,
1min @ 50% FTP
10min from 60 to 25% FTP
10min from 24 to 60% FTP5min @ 50% FTP7x 1min @ 65% FTP,
1min @ 50% FTP5min @ 50% FTP7x 1min @ 65% FTP,
1min @ 50% FTP5min @ 50% FTP7x 1min @ 65% FTP,
1min @ 50% FTP5min @ 50% FTP7x 1min @ 65% FTP,
1min @ 50% FTP5min @ 50% FTP7x 1min @ 65% FTP,
1min @ 50% FTP10min from 60 to 25% FTP
Workout overview

Duration: 1h 55m

Stress points: 59

Zone distribution

Z1: 1h 20m

Z2: 35m

Z3: -

Z4: -

Z5: -

Z6: -

69%
31%
0%
0%
0%
0%

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

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Recovery »

Cadence Pyramid

8min from 45 to 65% FTP
2min @ 60rpm, 70% FTP
1min @ 75rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 100rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 75rpm, 70% FTP
2min @ 60rpm, 70% FTP
2min @ 55% FTP
2min @ 70% FTP
1min @ 75rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 100rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 75rpm, 70% FTP
2min @ 60rpm, 70% FTP
2min @ 55% FTP
2min @ 60rpm, 70% FTP
1min @ 75rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 100rpm, 70% FTP
1min @ 90rpm, 70% FTP
1min @ 75rpm, 70% FTP
2min @ 60rpm, 70% FTP
6min from 55 to 45% FTP
8min from 45 to 65% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 55% FTP2min @ 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP2min @ 55% FTP2min @ 60rpm, 70% FTP1min @ 75rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 100rpm, 70% FTP1min @ 90rpm, 70% FTP1min @ 75rpm, 70% FTP2min @ 60rpm, 70% FTP6min from 55 to 45% FTP
Workout overview

Duration: 45m

Stress points: 32

Zone distribution

Z1: 16m

Z2: 29m

Z3: -

Z4: -

Z5: -

Z6: -

36%
64%
0%
0%
0%
0%

Work your pedal stroke and rpm's today while spinning those legs out for a bit of recovery. Gravel riding and racing is ALL about having good variability of RPM's so workouts like this are very important. High RPM to low, low to high, this workout will help us get used to all of these scenarios while waking up the legs with some lower cadence riding alot of us arent used to doing.

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Recovery »

Easy Hour

1hr @ 53% FTP
1hr @ 53% FTP
Workout overview

Duration: 1h

Stress points: 28

Zone distribution

Z1: 1h

Z2: -

Z3: -

Z4: -

Z5: -

Z6: -

100%
0%
0%
0%
0%
0%

Today is an Active Recovery day targeting ONLY Active Recovery. Focus on relaxing on the bike and enjoying the ride.

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Recovery »

EF Pro Cycling's Red Day Workout

10min from 50 to 75% FTP
2min @ 50% FTP
4x 4min @ 100rpm, 75% FTP,
3min @ 85rpm, 50% FTP
5min from 75 to 25% FTP
10min from 50 to 75% FTP2min @ 50% FTP4x 4min @ 100rpm, 75% FTP,
3min @ 85rpm, 50% FTP5min from 75 to 25% FTP
Workout overview

Duration: 45m

Stress points: 32

Zone distribution

Z1: 21m

Z2: 24m

Z3: -

Z4: -

Z5: -

Z6: -

47%
53%
0%
0%
0%
0%

EF Pro Cycling's Alex Howes says 'When I'm in the Red, I generally think of activity as optional and any activity that I might do should be geared toward promoting recovery. Some deep breathing and a light spin are great ways to clear the mind and increase blood flow to stimulate recovery. The cadence drills help stimulate recovery without overly taxing the system and I also find that having a few blocks of specific work forces me to be present and step away mentally from daily stressors.'

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Recovery »

Lionel Sanders' Yellow Day Workout

10min from 25 to 75% FTP
10min @ 85rpm, 75% FTP
5min @ 50% FTP
10min @ 85rpm, 75% FTP
5min @ 50% FTP
10min @ 85rpm, 75% FTP
5min from 75 to 25% FTP
10min from 25 to 75% FTP10min @ 85rpm, 75% FTP5min @ 50% FTP10min @ 85rpm, 75% FTP5min @ 50% FTP10min @ 85rpm, 75% FTP5min from 75 to 25% FTP
Workout overview

Duration: 55m

Stress points: 43

Zone distribution

Z1: 20m

Z2: 35m

Z3: -

Z4: -

Z5: -

Z6: -

37%
63%
0%
0%
0%
0%

Lionel Sanders says 'These days make up most of my days just because of my training volume. I would certainly not plan on a yellow day to do something crazy high intensity. You certainly can do a bit of your low intensity stuff, as well and your technical stuff, like you do on a red day - but you also have to work a bit, so it's a great day to do more of your race pace specific work, which isn't super crazy taxing but also isn't super easy. I think it's a good day to plan more sweet spot or mid type intensity workout if you have an intense workout plan for that week.'

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Recovery »

Mend

5min from 25 to 50% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
5min @ 95rpm, 50% FTP
1min @ 100rpm, from 50 to 60% FTP
30sec @ 110rpm, from 60 to 70% FTP
2min from 50 to 25% FTP
5min from 25 to 50% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP5min @ 95rpm, 50% FTP1min @ 100rpm, from 50 to 60% FTP30sec @ 110rpm, from 60 to 70% FTP2min from 50 to 25% FTP
Workout overview

Duration: 33m

Stress points: 14

Zone distribution

Z1: 31m

Z2: 2m

Z3: -

Z4: -

Z5: -

Z6: -

94%
6%
0%
0%
0%
0%

An active recovery workout featuring high cadence intervals.

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Recovery »

Pedaling Drills

10min from 40 to 75% FTP
30sec @ 95rpm, 85% FTP
30sec @ 85rpm, 50% FTP
30sec @ 105rpm, 95% FTP
30sec @ 85rpm, 50% FTP
30sec @ 110rpm, 105% FTP
2min 30sec @ 85rpm, 50% FTP
10min free ride
5min from 50 to 25% FTP
10min from 40 to 75% FTP30sec @ 95rpm, 85% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 105% FTP2min 30sec @ 85rpm, 50% FTP10min free ride5min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 24

Zone distribution

Z1: 14m

Z2: 4m

Z3: 11m

Z4: 1m

Z5: 1m

Z6: -

47%
14%
35%
2%
2%
0%

We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

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Recovery »

Recovery Spin

3min @ 50% FTP
2x 1min @ 70% FTP,
1min @ 50% FTP
2x 1min @ 80% FTP,
1min @ 50% FTP
3min @ 50% FTP
10min from 60 to 75% FTP
3min @ 50% FTP
1min @ 80% FTP
3min @ 50% FTP
10min from 60 to 75% FTP
3min @ 50% FTP
1min @ 80% FTP
3min @ 50% FTP
3min @ 50% FTP2x 1min @ 70% FTP,
1min @ 50% FTP2x 1min @ 80% FTP,
1min @ 50% FTP3min @ 50% FTP10min from 60 to 75% FTP3min @ 50% FTP1min @ 80% FTP3min @ 50% FTP10min from 60 to 75% FTP3min @ 50% FTP1min @ 80% FTP3min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 32

Zone distribution

Z1: 22m

Z2: 22m

Z3: 4m

Z4: -

Z5: -

Z6: -

46%
46%
8%
0%
0%
0%

Don't discount the importance of today! This is where the magic happens and the gains are made. Recovery rides allow your body to recuperate and adapt. Meaning your fitness increases.

Enjoy today... you deserve it!

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Recovery »

Women's Team Recovery Ride

3min from 55 to 65% FTP
4x 30sec @ 105rpm, 72% FTP,
30sec @ 90rpm, 65% FTP
40sec @ 95rpm, 72% FTP
40sec @ 100rpm, 74% FTP
40sec @ 105rpm, 76% FTP
40sec @ 110rpm, 78% FTP
40sec @ 115rpm, 80% FTP
40sec @ 120rpm, 82% FTP
40sec @ 95rpm, 72% FTP
40sec @ 100rpm, 74% FTP
40sec @ 105rpm, 76% FTP
40sec @ 110rpm, 78% FTP
40sec @ 115rpm, 80% FTP
40sec @ 120rpm, 82% FTP
40sec @ 95rpm, 72% FTP
40sec @ 100rpm, 74% FTP
40sec @ 105rpm, 76% FTP
40sec @ 110rpm, 78% FTP
40sec @ 115rpm, 80% FTP
40sec @ 120rpm, 82% FTP
6min @ 70rpm, 74% FTP
40sec @ 95rpm, 72% FTP
40sec @ 100rpm, 74% FTP
40sec @ 105rpm, 76% FTP
40sec @ 110rpm, 78% FTP
40sec @ 115rpm, 80% FTP
40sec @ 120rpm, 82% FTP
40sec @ 95rpm, 72% FTP
40sec @ 100rpm, 74% FTP
40sec @ 105rpm, 76% FTP
40sec @ 110rpm, 78% FTP
40sec @ 115rpm, 80% FTP
40sec @ 120rpm, 82% FTP
40sec @ 95rpm, 72% FTP
40sec @ 100rpm, 74% FTP
40sec @ 105rpm, 76% FTP
40sec @ 110rpm, 78% FTP
40sec @ 115rpm, 80% FTP
40sec @ 120rpm, 82% FTP
6min @ 70rpm, 74% FTP
2min from 65 to 55% FTP
3min from 55 to 65% FTP4x 30sec @ 105rpm, 72% FTP,
30sec @ 90rpm, 65% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP6min @ 70rpm, 74% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP40sec @ 95rpm, 72% FTP40sec @ 100rpm, 74% FTP40sec @ 105rpm, 76% FTP40sec @ 110rpm, 78% FTP40sec @ 115rpm, 80% FTP40sec @ 120rpm, 82% FTP6min @ 70rpm, 74% FTP2min from 65 to 55% FTP
Workout overview

Duration: 45m

Stress points: 41

Zone distribution

Z1: 3m

Z2: 27m

Z3: 16m

Z4: -

Z5: -

Z6: -

6%
59%
36%
0%
0%
0%

It's no secret that Team Jumbo-Visma is a force to be reckoned with in the women's peloton. With athletes like Marianne Vos, Anna Henderson, and Coryn Labecki highlighting the team, there's no wonder why! Today we will be doing a crucial workout for the team, and the type of workout that is crucial for all cyclists, a recovery ride! This ride is cadence focused, so don't forget to bring your RPM's!

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Recovery »

Zone 2 #1

3min @ 50% FTP
1min @ 60% FTP
1min @ 65% FTP
1min @ 81% FTP
1min @ 95% FTP
2min @ 50% FTP
4min @ 80% FTP
3min @ 50% FTP
7min from 60 to 70% FTP
3min @ 70% FTP
7min from 70 to 60% FTP
7min from 60 to 75% FTP
5min @ 75% FTP
7min from 75 to 65% FTP
5min @ 65% FTP
3min from 65 to 50% FTP
3min @ 50% FTP1min @ 60% FTP1min @ 65% FTP1min @ 81% FTP1min @ 95% FTP2min @ 50% FTP4min @ 80% FTP3min @ 50% FTP7min from 60 to 70% FTP3min @ 70% FTP7min from 70 to 60% FTP7min from 60 to 75% FTP5min @ 75% FTP7min from 75 to 65% FTP5min @ 65% FTP3min from 65 to 50% FTP
Workout overview

Duration: 1h

Stress points: 46

Zone distribution

Z1: 10m

Z2: 44m

Z3: 5m

Z4: 1m

Z5: -

Z6: -

17%
73%
8%
2%
0%
0%

Zone 2 training is one of the most important aspects of any training plan. We don't always get faster by training faster.

In Zone 2 training we are stimulating your type I muscle fibers (slow twitch).

Spending time in Zone 2 is absolutely essential to improving performance.

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