Recovery Ride with Stretching

Session Overview

This 45-minute easy recovery ride is designed for active recovery days. Gentle cycling increases blood flow to tired muscles and helps flush metabolic waste, leaving you fresher for your next hard session. The post-ride stretching routine targets key cycling muscle groups. Ideal for beginners and any athlete recovering from a hard session or race.

What You’ll Need

• Road bike, hybrid, or turbo trainer
• Yoga mat or space for post-ride mobility work
• HR monitor to keep intensity genuinely low

Warm-Up

No formal warm-up needed — the entire ride is at warm-up intensity. Begin pedalling immediately at Zone 1 and stay there throughout.

Main Set

30 minutes of completely easy cycling at Zone 1 (below 65% max HR, RPE 3-4). This is not a workout — it is purposeful recovery.

• Keep cadence high (90-95 rpm) and resistance very low to maximise blood flow without muscular stress
• No intervals, no standing climbs, no surges — flat route or easy virtual ride on Zwift
• If your HR creeps above 65%, reduce gearing or slow your pace immediately

Cool-Down: Post-Ride Stretching (15 minutes)

Hold each stretch for 30-45 seconds on each side:

• Hip flexor lunge stretch
• Standing quad stretch
• Hamstring fold-over stretch
• Seated figure-four glute stretch
• Chest and shoulder open stretch (arms clasped behind back)
• Standing calf stretch against a wall

Coaching Notes

• The golden rule of recovery rides: if you feel like pushing harder, don’t. Recovery only works at genuinely easy intensity
• If legs feel very sore or heavy, cut the ride to 20 minutes and prioritise the stretching component
• This session pairs perfectly with the day after a long run, long ride, or brick workout
• RPE target: 3. If you regularly hit 5, you are going too hard