[\< WORKOUTS](https://pedalmania.cc/workouts#list)

# SPIN AND STRETCH

RECOVERY · 40 MIN

Spin and Stretch: each step's target, by time

LENGTH 40 MIN

LOAD 17

STEPS 12

HARDEST Z1

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

## THE STEPS

1. WARM-UP 6 MIN FROM 40 TO 55 % · 85 RPM
2. SPIN-UPS 5 × (4 MIN AT 52 % · 85 RPM, 1 MIN AT 55 % · 100 RPM)
3. COOL-DOWN 9 MIN FROM 50 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 40 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](https://pedalmania.cc/workouts/spin-and-stretch/files/zwo) [.ERG](https://pedalmania.cc/workouts/spin-and-stretch/files/erg) [.MRC](https://pedalmania.cc/workouts/spin-and-stretch/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/spin-and-stretch