30 minutes of very easy pedaling in zone 1 with a smooth cadence.
What does the session look like?
30 min
Total time
15
Training load
030 min
Time in each zone
Z1 · 30 min (100%)
Step by step
Cycling
Easy spin
- 5 min at Z1, 85–90 rpm (Very light gear)
- 20 min at Z1, 90–95 rpm (Should feel almost too easy. No efforts, no climbs)
- 5 min at Z1, 85 rpm (Wind down, then stretch)
Who is it for?
All levels, the day after a hard session or when returning to activity.
Who is it not for?
People looking to build endurance or power.
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