Overview

An easy recovery spin is a short ride of 45–90 minutes in your recovery heart rate zone (Zone 1). Breathing should always feel light, as if you could chat with a friend the whole way. These rides aren’t about fitness gains—they’re about helping your body bounce back, while still enjoying time on the bike.

Key Benefits

• Speeds up recovery between harder sessions
• Keeps your legs moving without adding stress
• Helps avoid heavy or ‘sleepy’ legs after a full day off
• A chance to practice technique with zero pressure

How to Apply This

1. Ride for 45–90 minutes in Heart Rate Zone 1 (very easy effort)
2. Keep the effort light enough that conversation feels effortless
3. Focus on smooth pedaling and relaxed breathing
4. Optional: practice light drills such as one-leg pedaling, cornering, or bike handling

Pro Tip

Flat, quiet roads or an indoor trainer are perfect for recovery rides since you can keep the effort under control. Group rides or hilly routes often push the pace too much, turning recovery into another workout—something you want to avoid.