Zone 137 minEasy

Recovery spin

35 min easy spinning at 45-50% FTP. Promotes recovery without loading.

Opplevd Anstrengelse

2/10Lett

Easy spinning at very low intensity keeps the body moving without creating new load. Blood circulation increases, which promotes transport of waste products out of the muscles and delivery of nutrients in. You are not training here — you are getting ready for the next day.

Øktstruktur

Oppvarming

5 min very easy spinning in zone 1 (< 55% FTP). Just get going, no pressure.

Hoveddel

27 min steady zone 1 work (48% FTP). Keep resistance low. Cadence 85–95 RPM. Focus on loosening stiff muscles — spin the legs out. Heart rate well below LT1. If you notice yourself pushing: dial it back.

Nedkjøling

5 min gradual reduction to almost zero load. Stretch hamstrings and hips afterward.

Les mer om oppvarming og nedkjøling →

Tilpass økten til din FTP — se tabell og plot for din økt under ↓

Din FTP:wattUsikker på din FTP? Sjekk kalkulatoren

Snitt

115 W

46% FTP

Normalisert watt (NP)

118 W

47% FTP

Del	Tid	% FTP	Watt	Sone
Oppvarming	5 min	35–48%	88–120 W	Restitusjon (sone 1)
Sone 1	27 min	48%	120 W	Restitusjon (sone 1)
Nedkjøling	5 min	48–35%	120–88 W	Restitusjon (sone 1)

Økten

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

Varighet

37 min

Snitt watt

46% FTP

Normalisert watt

47% FTP

Intensitetsfaktor

0.47

Treningsstress

Våre tips for denne økten

1.Zero resistance, zero ambition. This session is only about movement.
2.Perfect for the day after hard intervals. The body needs movement, not load.
3.If you feel like riding harder, remind yourself that the next hard session will be better when you rest today.

Hva du oppnår

Ernæring

Water is enough. Eat normally after the session. This session is about recovery, not energy expenditure.

Slik kombinerer du økten

Use after any hard session (threshold, VO2max, long ride). Can also be used as an extra session on an otherwise easy day. 2–3 recovery sessions per week is normal in a serious training program.

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 Zwift Last 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.