Four levels of recovery
| Level | What it is | Example |
|---|---|---|
| Within a workout | Easy riding between work intervals | 3 min at 50–60% FTP between VO2max efforts |
| Between sessions | Easy days after hard ones | A 45 min recovery spin |
| Rest days | No training | One or more days a week |
| Across weeks | Periodic lighter weeks | Reduced volume after a few building weeks |
Between intervals
Recoveries inside a workout are part of its design. Longer recoveries let each effort be done at the target; shorter ones make the session harder in a different way. That is why a structured workout specifies them and why you should ride them as written.
Recovery rides
A recovery ride is short and very easy — below about 55% FTP — often with a relaxed, comfortable cadence. The common failure is riding it too hard. If it doesn’t feel almost too easy, it probably isn’t a recovery ride.
- Easy spin45 min<55% FTP85–95 rpm
Keep it genuinely easy.
Rest days
Complete rest days give the body and the schedule room. Many plans put them after the hardest days or before long weekend rides.
Lighter weeks
Many plans build load for a few weeks and then include a lighter week with less volume and fewer hard sessions, before building again. The exact rhythm varies by rider and coach; the principle is that load rises in steps with room to absorb it.
When to adjust
Consider swapping a hard session for an easy one, or resting, when:
- you can’t reach the targets that were achievable recently, especially early in a session;
- easy rides feel unusually hard, or heart rate is unusually high for a given power;
- sleep, illness or stress has been poor.
Moving one workout is rarely a problem; pushing through repeatedly is where plans go wrong. If symptoms persist, speak to a professional.
How SurgeIQ Lab uses it
Recovery rides, rest days and recoveries between intervals are all ordinary steps and workouts in SurgeIQ Lab plans. The app’s daily suggestion also leans towards recovery: when your readiness is low or recent fatigue is high relative to your fitness, it suggests a recovery session instead of intensity. It is a rule of thumb from your logged data, not a diagnosis.
More on how training fits together.
Where to go next
How this guide was written
This guide describes widely used training practice in general terms. It is not medical advice; see a qualified professional about illness, injury or unusual fatigue.