Easy Spin 30
A truly easy 30 minutes for the day after a hard ride.
Length30:00
TypeRecovery
Sets8
Peak resistance25
Time in the rednone
About this ride
Easy Spin 30 is a recovery ride. It never leaves the green and low yellow, and two short spin-ups at 100 RPM keep your legs from going stale. The goal is to finish feeling better than when you started.
It's the hardest ride to do right, because it's tempting to push. Resist that: the benefit comes from keeping it easy.
Tips
- Keep the resistance light enough to talk the whole time.
- Use the spin-ups to practise smooth, round pedal strokes, not to work hard.
- Perfect for the day after 30/30s or a hill ride.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Warm-up | 3:00 | 15 | Seated | 90 |
| 3:00 | Easy 1 | 5:00 | 20 | Seated | 90 |
| 8:00 | Easy 2 | 5:00 | 25 | Seated | 90 |
| 13:00 | Spin-up 1 | 2:00 | 22 | Seated | 100 |
| 15:00 | Easy 3 | 5:00 | 25 | Seated | 90 |
| 20:00 | Spin-up 2 | 2:00 | 22 | Seated | 100 |
| 22:00 | Easy 4 | 4:00 | 20 | Seated | 90 |
| 26:00 | Cool-down | 4:00 | 15 | Seated | 85 |
More rides: all Spin Training rides. New to this? Start withResistance zones.