Recovery Workouts

3 Hour Recovery/Endurance

Author: deniskissane

Category: Recovery

Total Time: 03:00:00

3 Hour Recovery/Endurance

10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]
30 minutes [ERG watts = 75% of FTP]
2 minutes 30 seconds [ERG watts = 90% of FTP]
10 minutes [ERG watts = 55% of FTP]

Base#1

Author: smealey

Category: Recovery

Total Time: 00:47:00

Summary

Winter Endurance Base

For Warm up do 5 minutes @ recovery pace
Then 3x30 sec @ LT with 30 SR followed by 2 minutes easy spin

Intervals

10 minutes of warm up at zone recovery

2 minutes of 53/17 at cadence 105 and zone endurance

3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
1 minute at cadence 100 and zone recovery
2 minutes of 53/17 at cadence 105 and zone endurance
3 minutes of 42/12 at cadence 110 and zone endurance
2 minutes at cadence 100 and zone recovery

1 minute at cadence 120 and zone recovery

30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
40 seconds at cadence 100 and zone recovery
1 minute at cadence 120 and zone recovery
30 seconds at cadence 130 and zone recovery
20 seconds at cadence max and zone recovery
1 minute 10 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
1 minute 40 seconds at cadence 105 and zone endurance
20 seconds of stand at cadence 105 and zone endurance
30 seconds at cadence 100 and zone recovery
5 minutes of cool down at cadence 90 and zone recovery

Race Tune Up

Author: Markchandler

Category: Recovery

Total Time: 01:24:30

Summary

Pre-race tune up ride

Intervals

7 minutes 30 seconds of Easy [ERG watts = 56% of FTP]
7 minutes 30 seconds of Easy [ERG watts = 65% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
1 minute of Anaerobic Capacity [ERG watts = 150% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
15 minutes of Steady [ERG watts = 70% of FTP]
30 seconds of Sprint [ERG watts = 175% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 180% of FTP]
5 minutes of Recover [ERG watts = 56% of FTP]
30 seconds of Sprint [ERG watts = 185% of FTP]
5 minutes of Cool Down [ERG watts = 55% of FTP]
5 minutes of Cool Down [ERG watts = 50% of FTP]

Recovery Roll

Author: 737296549@facebook

Category: Recovery

Total Time: 00:48:00

Summary

Intervals

5 minutes at zone recovery
6 minutes at zone endurance
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
2 minutes at zone super-LT
3 minutes at zone recovery
3 minutes at zone lactate threshold
1 minute at zone recovery
5 minutes at zone sub-LT
1 minute at zone recovery
6 minutes at zone endurance
5 minutes at zone recovery

Ride Fit Fiesta Island Fun

Author: Ride-Fit

Category: Recovery

Total Time: 00:43:40

Summary

Experience "real ride" action by getting the Ride Fit Fiesta Island Fun training video from http://www.ride-fit.com/Shopping/Ride-Fit-Fiesta-Island-Fun.html?source=.... To learn more about the exciting Ride Fit series of indoor cycle training workouts visit http://www.ride-fit.com/index.html?source=imobile
Sync. pressing play on the iMobileIntervals app when you hear the first of the tones at 18 seconds on the workout video.
It is recommended that you set "Silence Voice" to ON in the iMobileIntervals app settings.

Intervals

1 minute 42 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]
1 minute of CAD=60, REST=LIGHT/MOD at zone recovery [ERG watts = 49% of FTP]
1 minute of CAD=65, REST=LIGHT/MOD at zone endurance [ERG watts = 56% of FTP]
1 minute of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
7 minutes of CAD=70, REST=LIGHT/MOD at zone endurance [ERG watts = 64% of FTP]
7 minutes 10 seconds of CAD=80, REST=LIGHT/MOD at zone endurance [ERG watts = 82% of FTP]
3 minutes 48 seconds of CAD=50, REST=LIGHT/MOD at zone recovery [ERG watts = 37% of FTP]

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3 Hour Recovery/Endurance

Base#1

Race Tune Up

Recovery Roll

Ride Fit Fiesta Island Fun

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