YourIntervalsRecovery Pro
Easy Spin
Low-load spinning with short high-cadence touches to keep your pedal stroke smooth.
08 min15 min22 min30 min
Duration30 min
DifficultyEasy
TSS (est.)12
Intensity factor0.49
Workout structure
5 min 40→50 % + 4 × (4 min @ 50 % + 1 min @ 55 %) + 5 min 50→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up40 % → 50 % FTP5 min
- 4 × repeat4 min @ 50 % + 1 min @ 55 %20 min
- Easy50 % FTP · 125 W at 250 W4 min
- Fast Pedal55 % FTP · 138 W at 250 W · 100 rpm1 min
- Cool-down50 % → 40 % FTP5 min
Why ride Easy Spin?
Very easy pedalling that keeps your legs moving without adding meaningful training stress. Sometimes complete rest is the better choice.
When to use it
After hard days, or between demanding sessions.
Recovery
Adds almost no fatigue. If you still feel drained afterwards, take a full rest day next time.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.