Spin and Stretch
20 min · 7-9 TSS · IF 0.49 · < 60% FTP · Zone 1
What this workout does
A short, gentle spin followed by stretching off the bike. The spin loosens the legs, the stretching does the rest - a complete recovery session in well under an hour.
The short spin raises circulation just enough to help clear residual fatigue, and stopping while the muscles are warm makes the stretching more productive. Total stress is negligible, so it will not interfere with adaptation from previous sessions. Works well the evening after a hard day or as a low-commitment option on rest days.
How to ride it
Indoor / trainer
Spin very easily at 45-55% FTP, then soft-pedal the final minutes at 40-50% FTP. Off the bike, spend 10-15 minutes stretching hips, quads, hamstrings, and lower back.
Outside
Ride a short flat loop near home at 45-55% FTP so you can step off and stretch as soon as you are done. Keep the last minutes barely turning the pedals.
Workout structure (20 min)
- spin 15m 50% - Soft pedal 5m 45%
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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