Shared workout · Cycling
Easy Recovery Base – 45–60min Spin
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THE WORKOUT, STEP BY STEP
CYCLING50min
Easy Recovery Base – 45–60min Spin
Start taper week with a very easy spin: 10min warm-up at 120–150W, 25–35min mostly 150–180W (cap climbs ~190–200W), then 10min cool-down under 140W. No tempo, no threshold, no chasing speed.
WARMUP10 minTarget: 120-150W
Warm-up 10min at 120–150W, relaxed cadence.
ACTIVE30 minTarget: 150-180W
Main 30min mostly 150–180W (Z1–low Z2). On small climbs cap power around 190–200W. No tempo or chasing speed.
COOLDOWN10 minTarget: 0-140W
Cool-down 10min under 140W, easy spinning.
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