# 30 min “recovery” spins on off day **URL:** \ **Category:** Training\ **Created:** [January 14, 2019, 1:37am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776 "2019-01-14T01:37:14Z")\ **Posts on this page:** 15\ **Page:** 1
**Author:** ![Matt2380](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/matt2380/32/12893_2.png) [@Matt2380](https://www.trainerroad.com/forum/u/Matt2380)\ **Post date:** [January 14, 2019, 1:37am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/1 "2019-01-14T01:37:14Z")
What are the thoughts on doing a light spin on an off day, ie Dans or Taku. Is there any benefit or negative to it? I enjoy doing something and keeping my morning routine going. The answer is probably it is fine as long as it doesn’t affect your other workouts but curious to hear others experiences. ---
**Author:** ![ErickVH](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/erickvh/32/15689_2.png) [@ErickVH](https://www.trainerroad.com/forum/u/ErickVH)\ **Post date:** [January 14, 2019, 1:41am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/2 "2019-01-14T01:41:10Z")
Taku is technically an endurance ride. Dans fits the bill though. @Nate_Pearson also does a custom flat 45% recovery ride. They should make a recovery Baxter, only ride that Nate would need then. ---
**Author:** ![Tezz](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/tezz/32/24009_2.png) [@Tezz](https://www.trainerroad.com/forum/u/Tezz)\ **Post date:** [January 14, 2019, 1:47am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/3 "2019-01-14T01:47:54Z")
I also like to keep a routine and usually opt for Dans on my off day. It’s truly EZ enough that it causes no stress and let’s me keep my sanity. ---
**Author:** ![Tanner1280](https://avatars.discourse-cdn.com/v4/letter/t/c57346/32.png) [@Tanner1280](https://www.trainerroad.com/forum/u/Tanner1280)\ **Post date:** [January 14, 2019, 2:08am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/4 "2019-01-14T02:08:07Z")
Depends on the plan and schedule. I’m on six days right now so I like to keep my off day an off day. Exception is if I’m testing I’ll jump on for 1-2hrs the day before and do some hard efforts. I always like to test with a little something in the legs. I’m flat if I’m too fresh after an easy week. ---
**Author:** ![apollomotoracing](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/apollomotoracing/32/1707_2.png) [@apollomotoracing](https://www.trainerroad.com/forum/u/apollomotoracing)\ **Post date:** [January 14, 2019, 3:48am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/5 "2019-01-14T03:48:57Z")
There are two recovery Baxter’s that I have found: ‘Birch’ [https://www.trainerroad.com/cycling/workouts/5472-birch](https://www.trainerroad.com/cycling/workouts/5472-birch) And; ‘West Vidette’ [https://www.trainerroad.com/cycling/workouts/5267-west-vidette](https://www.trainerroad.com/cycling/workouts/5267-west-vidette) ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [January 14, 2019, 4:24am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/7 "2019-01-14T04:24:32Z")
This episode covers Recovery Workouts well. > [@Dropping Weight, Stretching Peaks, Recovery & More – Ask a Cycling Coach 183](https://www.trainerroad.com/forumt/dropping-weight-stretching-peaks-recovery-more-ask-a-cycling-coach-183/4903): > > November 1, 2018 Dropping weight while raising power, making peak fitness last for multiple races and recovering properly are all very difficult ideals for a cyclist to achieve. Episode 183 will explore how to discover and push your limits for each of these ideals. Tune in and join us live! Youtube Live Video: [[Dropping Weight, Stretching Peaks, Recovery & More – Ask a Cycling Coach 183] ](https://www.youtube.com/watch?v=XhPHOw-fqhM) Topics covered in this episode: [New TrainerRoad features!](https://youtu.be/XhPHOw-fqhM?t=45)[Nate’s race plan for 24 Hour…](https://youtu.be/XhPHOw-fqhM?t=309) ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [January 14, 2019, 6:09am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/8 "2019-01-14T06:09:20Z")
I did 3 weeks of “double days” in December – AM easy ‘double’, Taku -1 or Dans; PM hard workout. I can’t say with certainty if they were helpful or not, but they did wake up the legs and systems for the day and in a gentle manner. As Coach Chad mentions in several inride texts, those easy recovery rides have to be very easy, 50% or less, no sweat, no increase in breathing, etc. About the only other thing is pay close attention to how your body feels. Don’t just do 30min just because that’s what’s on the clock. If it’s not easy after 10min, then stop at 10min. If you have to dial it down to 40%, then that’s what you do. Recovery rides are dictated by what your body tells you to do. But, as with @craigmanning, having one day completely bike free can also be very valuable. ---
**Author:** ![paulgrav](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/paulgrav/32/962_2.png) [@paulgrav](https://www.trainerroad.com/forum/u/paulgrav)\ **Post date:** [January 14, 2019, 6:49am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/9 "2019-01-14T06:49:39Z")
I do about 70mins of recovery per day, Mon-Fri through my commutes to work. I’m probably doing 55% of FTP (a guess based on RPE and HR). I also do them fasted. Thus far no ill effects. Indeed, I’ve successfully ramp tested after my commutes and not felt that they’ve been hindered in any way. Having said all that, if I could, I would have a day of complete rest. ---
**Author:** ![ErickVH](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/erickvh/32/15689_2.png) [@ErickVH](https://www.trainerroad.com/forum/u/ErickVH)\ **Post date:** [January 14, 2019, 10:34am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/10 "2019-01-14T10:34:15Z")
Those are endurance. Should be sub 50% for recovery. ---
**Author:** ![Jonnyboy](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonnyboy/32/5802_2.png) [@Jonnyboy](https://www.trainerroad.com/forum/u/Jonnyboy)\ **Post date:** [January 14, 2019, 10:46am UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/11 "2019-01-14T10:46:47Z")
why not use free ride 30 and work at a low intensity and RPE? Seems to me that on a rest day you should listen to your body carefully, its also one of the days. You might want to look at your RHR as well, if its elevated it could be a sign of fatigue ---
**Author:** ![hmaceachran](https://avatars.discourse-cdn.com/v4/letter/h/ee59a6/32.png) [@hmaceachran](https://www.trainerroad.com/forum/u/hmaceachran)\ **Post date:** [January 14, 2019, 4:16pm UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/12 "2019-01-14T16:16:41Z")
LOL! My heart rate goes over 90 just putting my bibs on! ---
**Author:** ![GilbertsGrapes](https://avatars.discourse-cdn.com/v4/letter/g/e9c0ed/32.png) [@GilbertsGrapes](https://www.trainerroad.com/forum/u/GilbertsGrapes)\ **Post date:** [January 14, 2019, 4:51pm UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/13 "2019-01-14T16:51:19Z")
My favorite advice for a recovery ride is that you should be going so slow that you feel stupid for wearing a kit and riding an expensive bike to the coffee shop. ---
**Author:** ![bobmac](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bobmac/32/14386_2.png) [@bobmac](https://www.trainerroad.com/forum/u/bobmac)\ **Post date:** [January 14, 2019, 6:03pm UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/14 "2019-01-14T18:03:59Z")
I wish the Forum had an emoji for an LOL 🙂 ---
**Author:** ![enric97](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/enric97/32/12890_2.png) [@enric97](https://www.trainerroad.com/forum/u/enric97)\ **Post date:** [January 14, 2019, 7:54pm UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/15 "2019-01-14T19:54:56Z")
I usually do Pettit if I feel with energy and can’t / don’ want to do core workout. Otherwise I go to the boulder. If I feel sick and I have workout, I try Taku ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [January 14, 2019, 7:59pm UTC](https://www.trainerroad.com/forum/t/30-min-recovery-spins-on-off-day/9776/16 "2019-01-14T19:59:24Z")
> [@enric97](#): > > Pettit For the record, Pettit and the like, included in some plans, is NOT a Recovery ride. It is it squarely placed in the Endurance realm because it is 60% of FTP or above. True Recovery rides are 55% of FTP or lower. If you want to easily find the true Recovery rides, go to the [Workouts section on the site,](https://www.trainerroad.com/cycling/workouts) and check the “Recovery” box under “Intensity”. That will get you the proper Recovery rides. ![image](https://global.discourse-cdn.com/trainerroad/original/2X/c/c944499deba76a19e2ca452628cbd40851ad4d08.png)