Recovery Workouts

Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”

Recovery Workouts

Recovery workouts are central to balancing the application of training stress and recovery; and these are your default workouts. If you find yourself too fatigued to execute a key intensity workout that’s scheduled; then default to a recovery workout. After a recovery workout, you should feel refreshed. You can always shorten a recovery workout or nix it altogether if you simply need to rest that day.

Easy Zone:

  • Intensity: Easy
  • Heart Rate: Less than 85% of lactate threshold heart rate (LTHR)
  • Power: Less than 56% of functional threshold power (FTPw)
  • Pace: Slower than 129% of functional threshold pace (FTPa)

Total Time at Intensity: 20-60 minutes

Interval Time: n/a

Work to Rest Ratio: n/a

How Often: 2-3 workouts per week during all training phases

Purpose: Used to aid recovery from hard days and add to your aerobic base.

Sample Workout: 20-minute recovery run

Recovery Workout Examples

  • Recovery workout
  • Recovery run w/drills
  • Easy run w/striders
Updated on February 5, 2025

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