Workout Library
beginner Z1 45 min TSS ~25
Active Recovery 45min
Easy Z1 spinning. Promotes blood flow without training stress.
Training goal
Recovery day. 45 min at 50% FTP, easy cadence, no structure. Increases blood flow to flush metabolic byproducts without adding fatigue.
Intervals
1 blocks · 45m 00s| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Easy Spin | 45m 00s | 125→125 W | Z1 |
Zone distribution
Z1 45m
Training considerations
- Frequency: After hard sessions, or rest day
- Best for: all levels
- Target FTP%: Z1 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.