Recovery Spin (Zone 1)

A recovery spin is a very easy bike ride done on flat terrain or an indoor trainer. It trains your legs to move without adding stress. You will feel your quadriceps, hamstrings, and calves working gently, with some help from your glutes.

Set your bike up as you normally would for a comfortable ride. Use a light gear that lets your legs spin freely. Sit upright and relaxed on the saddle with your hands resting lightly on the bars.

Start pedaling at a quick but effortless rhythm. Keep the pressure on the pedals light from start to finish. Your legs should feel like they are turning over on their own, not pushing hard.

Breathe naturally and stay relaxed across your shoulders and grip. If you want an easier option, shorten the session or stop sooner. If you are looking for more challenge, this is not the place for it - save harder work for another ride.

Fault: Riding in a heavy gear and mashing the pedals. Fix: Shift to a lighter gear and spin faster, keeping pressure minimal.

Fault: Chasing speed or climbing hills. Fix: Stay on flat ground or a trainer and keep the pace conversational.

Fault: Tensing up or gripping the bars hard. Fix: Relax your hands, drop your shoulders, and let your upper body stay still.

Fault: Treating it like a normal workout. Fix: Remind yourself the goal is easy blood flow, not fitness gain.