Coffee Cruise
30 min · 14-17 TSS · IF 0.55 · < 65% FTP · Zone 1-2
What this workout does
A relaxed, social-pace ride to a destination and back. Recovery works best when it feels like a day off - keep it chatty and unhurried.
Riding at 50-60% FTP keeps stress hormones low while gentle movement supports circulation and muscle repair. The relaxed pace also gives your nervous system a genuine break, which matters as much as the muscular rest. Use it on designated recovery days or between back-to-back quality sessions.
How to ride it
Indoor / trainer
Cruise at 50-60% FTP. Full conversations should be easy the whole way. Stop for a coffee if you like - the point is to enjoy the bike without any training pressure.
Outside
Pick an easy route to a cafe or a favorite spot and cruise at 50-60% FTP. If you are breathing hard enough that chatting feels awkward, you are going too fast.
Workout structure (30 min)
- Cruise 30m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
