PEDAL MANIAMENU

< WORKOUTS

SPIN AND STRETCH

RECOVERY · 40 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH40 MIN
LOAD17
STEPS12
HARDESTZ1

Easy riding with a minute of quicker pedalling every five, to loosen the legs.

THE STEPS

  1. WARM-UP6 MIN FROM 40 TO 55 % · 85 RPM
  2. SPIN-UPS5 × (4 MIN AT 52 % · 85 RPM, 1 MIN AT 55 % · 100 RPM)
  3. COOL-DOWN9 MIN FROM 50 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY40 MIN

THE COACH SAYS

  • 10:00 Quicker feet: 100 rpm, the same easy watts.
  • 31:00 Easy to the end.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick Spin and Stretch.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.