Leg Speed Spin
30 min · 12-15 TSS · IF 0.51 · < 60% FTP · Zone 1
What this workout does
A very easy spin with short bursts of fast pedaling. The high cadence wakes up your coordination while the effort stays low enough to keep this a true recovery day.
The ride stays firmly in Zone 1, so it promotes recovery through gentle circulation rather than adding load. The short high-cadence bursts wake up the nervous system and keep pedaling coordination sharp while muscular effort stays minimal. A good choice the day after hard intervals when you want the legs to feel less flat tomorrow.
How to ride it
Indoor / trainer
Ride at 45-55% FTP. After the warm-up, do 5x1 minute at 100-110 RPM keeping effort at 50-55% FTP, with 2 minutes relaxed between. Finish easy.
Outside
A flat road or bike path works best. Keep everything at 45-55% FTP - during the fast-legs minutes, shift down and spin at 100-110 RPM without bouncing in the saddle.
Workout structure (30 min)
- Warm-up 10m 50% 5x - Fast legs 1m 53% 105rpm - Relaxed 2m 50% - Cool-down 5m 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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