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Recovery
Recovery Waves
Four easy waves alternating 5 minutes very light and 5 minutes light.
- Duration
- 50 min
- TSS
- 22
- IF
- 0.51
- Difficulty
- Easy
- Steps
- 10
Power profile
FTP 100%
120%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 5:00 | 40 → 50% |
| 2 | Work | 5:00 | 5:00 | 45% |
| 3 | Work | 10:00 | 5:00 | 58% |
| 4 | Work | 15:00 | 5:00 | 45% |
| 5 | Work | 20:00 | 5:00 | 58% |
| 6 | Work | 25:00 | 5:00 | 45% |
| 7 | Work | 30:00 | 5:00 | 58% |
| 8 | Work | 35:00 | 5:00 | 45% |
| 9 | Work | 40:00 | 5:00 | 58% |
| 10 | Cool-down | 45:00 | 5:00 | 50 → 40% |