RECOVERY! Ride at less than 55% (RPE < 2), averaging around 100rpm. Keep your heart rate low and maintain good posture while riding. A recovery ride will actually make you stronger! Spinning easy increases the blood flow to the working muscles, therefore providing necessary nutrients to your muscles needed for recovery. A true recovery day is riding at < 55% with no high wattage output. Riding at a high cadence will help you develop an efficient pedal stroke. It will train your muscles to engage all the way around the pedal stroke which will balance out the fatigue of muscles.

15 minute warmup
5 minute Max power
10 minute easy spin
20 minute Max power
10 minute Recovery

Active recovery ride. Ride less than 55%
Include 3 sets of high cadence.
1 min @ 120 rpm
1 min easy pedaling
1 min @ 120 rpm
1 min easy pedaling
1 min @ 120 rpm
1 min easy pedaling
1 min @ 120 rpm
3 min normal pedaling between sets

15-20min Spin @ 50%
2 sets of leg speed all at 70%
1min @ 100rpm
1min @ 105rpm
1min @ 110rpm
1min @ 115rpm
1min @ 120rpm
5min EASY between sets
Cool down 5-10min @ 50% or less

Active recovery ride. Ride less than 55% of FTP (RPE < 2).
Include 3 sets of high cadence.
3 min @ 110rpm
3 min normal pedaling between sets
High cadence will improve your pedaling efficiency, therefore increasing your ability to sustain high power output.

Active recovery ride. Ride less than 55% of FTP (RPE < 2).
Include 5 sets of high cadence.
30 sec @ Maximum cadence
1 min normal pedaling between sets
High cadence will improve your pedaling efficiency, therefore increasing your ability to sustain high power output.

Active recovery ride. Ride less than 55% of FTP (RPE < 2).
Include 2 sets of high cadence.
1 min @ 105rpm
1 min @ 110rpm
1 min @ 115rpm
1 min @ 110rpm
1 min @ 105rpm
High cadence will improve your pedaling efficiency, therefore increasing your ability to sustain high power output.