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Zone 130 minEasy

Recovery spin

30 min easy spinning below 55% FTP. Active recovery between hard days.

Opplevd Anstrengelse
2/10Lett

Easy spinning keeps blood flowing without loading the muscles. The body uses the session to transport waste products from hard days and deliver nutrients to muscles that are repairing. You feel the legs getting lighter as you ride — that is the circulation doing its job.

Øktstruktur

Oppvarming
5 min easy spinning in zone 1 (< 55% FTP). Keep cadence 85–95 RPM and relax your upper body.
Hoveddel
20 min steady zone 1 work (42% FTP). Keep heart rate well below LT1. You should be able to hold an effortless conversation the entire time. Focus on smooth pedal strokes and relaxed shoulders.
Nedkjøling
5 min very easy spinning, gradually reducing to almost no resistance.

Les mer om oppvarming og nedkjøling →

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Snitt

103 W

41% FTP

Normalisert watt (NP)

103 W

41% FTP

DelTid% FTPWattSone
Oppvarming5 min35–42%88–105 WRestitusjon (sone 1)
Sone 120 min42%105 WRestitusjon (sone 1)
Nedkjøling5 min42–35%105–88 WRestitusjon (sone 1)

Økten

Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).

S1S1S2S2S3S3S4S4S5S560%225W70%263W80%300W90%338W100%375W110%413W1001201401801650m5m10m15m20m25m30m% FTPPuls (bpm)Tid (minutter)Planlagt øktFTP (375W)

Varighet

30 min

Snitt watt

41% FTP

Normalisert watt

41% FTP

Intensitetsfaktor

0.41

Treningsstress

8

Våre tips for denne økten

  • 1.Keep it easy. If you feel yourself pushing, you are giving too much. This session should feel effortless.
  • 2.Use light gears and high cadence. It keeps the legs active without loading the muscles.
  • 3.Perfect session for the day after a hard interval day. Gets you ready for the next quality session.

Hva du oppnår

Easy spinning keeps blood flowing without loading the muscles. The body uses the session to transport waste products from hard days and deliver nutrients to muscles that are repairing. You feel the legs getting lighter as you ride — that is the circulation doing its job.

Ernæring

Drink water. No special nutrition needed for 30 min of easy work. Eat a normal meal within 1–2 hours.

Slik kombinerer du økten

Use the day after hard intervals or a long ride. Fits well between two tough days in a weekly plan.

Teoretisk grunnlag

See Norwegian version for physiological background.

Bruk denne økten

Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.

Last ned for ZwiftLast ned for TrainerRoad / Wahoo

Fungerer med:

Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect

Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.