Flush Spin
30 min · 12-15 TSS · IF 0.50 · < 60% FTP · Zone 1
What this workout does
An easy spin to flush the legs and speed up recovery. Gentle movement boosts blood flow without adding any training stress.
Very light pedaling increases blood flow to the working muscles without creating new training stress, helping clear metabolic byproducts and reduce stiffness after hard sessions. Because the effort stays at 45-55% FTP, it leaves your aerobic and hormonal systems fully free to adapt. Schedule it the day after intervals or a long ride, or mid-week during heavy blocks.
How to ride it
Indoor / trainer
Spin at 45-55% FTP for the full ride. Light gear, relaxed shoulders, cadence around 85-95 RPM. If it feels like work, ease off.
Outside
Choose a flat, quiet road or bike path and spin at 45-55% FTP. Legs should feel like they are just turning over - no pressure on the pedals, breathing always easy.
Workout structure (30 min)
- spin 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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