Zwift Academy is a training program, designed across 8 weeks featuring 10 different workouts and activities that will give you the tools to get after your training goals, whatever they may be. For a detailed program overview, please see https://www.zwift.com/academy/zaroadOpens a new window.

Welcome to the Zwift Academy Recovery Ride. Two of these easy 45-minute spin sessions are required to graduate Zwift Academy.

Recovery rides are an essential part of enhancing your fitness, allowing you to adapt and develop and grow into the kind of rider you’d like to be. To do this, taking it easy from time to time is key. Keep to these simple rules and you’ll get the most out of your development.

You should be able to hold a conversation easily when doing a recovery ride. If you’re out of breath and unable to casually speak to someone, you’re pushing too hard.

Your heart rate (HR) should fall, rather than rise, over the duration of the ride. Additionally, your HR should maintain a constant level and avoid any spikes.

Your power output should be below your endurance level, with no prolonged efforts that spill over this. Ideally you should be riding below <65% of FTP for the length of the ride.

You shouldn’t be sweating all that much. It’s imperative to avoid overheating during the ride, to minimize putting more stress on the body than what’s needed.

This program was designed by Stephen Gallagher and Dan Fleeman from Dig Deep Coaching. Their complete coaching approach ensures every Zwift Academy athlete learns the building blocks for successful training.