New Road Noodle
30 min · 12-15 TSS · IF 0.50 · < 60% FTP · Zone 1
What this workout does
An easy-paced ride on roads you have never taken. Novelty keeps a recovery spin interesting - the route is the entertainment, not the effort.
Physiologically this is pure active recovery - light effort that boosts blood flow and speeds tissue repair without adding training load. The mental novelty of new roads removes the temptation to push, which is where most recovery rides go wrong. Slot it in after the hardest day of your week.
How to ride it
Indoor / trainer
Pick a road or path you have not ridden and noodle along at 45-55% FTP. No targets, no segments - just easy pedaling somewhere new.
Outside
Head out on an unfamiliar road, path, or neighborhood loop at 45-55% FTP. If a hill forces the effort up, get off the gas and crawl over it - the pace stays easy everywhere.
Workout structure (30 min)
- Explore 30m 50%
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.
