YourIntervalsRecovery Pro
Recovery 20
Twenty easy minutes to loosen the legs on a busy day.
05 min10 min15 min20 min
Duration20 min
DifficultyEasy
TSS (est.)8
Intensity factor0.48
Workout structure
4 min 40→50 % + 12 min @ 50 % + 4 min 50→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up40 % → 50 % FTP4 min
- Recovery50 % FTP · 125 W at 250 W12 min
- Cool-down50 % → 40 % FTP4 min
Why ride Recovery 20?
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.