The 20 Minute Cool Down

 Why cool down

This session is a structured cool down which allows the body to return to a near pre-exercised state. The structured cool down will reduce heart rate, body temperature and lactate to aid the recovery process.

When to use the 20 minute cool down

Use the 20 minute cool down to recover from any of the tests listed below, or after a high intensity session where you have entered Zone 4 and above.

What is the 20 minute cool down

During this cool down you will ride at a low resistance, gradually decreasing your heart rate. The third section of the cool down includes 5 seconds at a higher cadence to aid lactate depletion. 

How to complete the cool down

There are two cool downs available, you should choose the one which suits your cadence preference. 

Low cadence cool down

Time 5 minutes 5 minutes 5 minutes 5 minutes
Cadence 80 85 Each minute: 
5 seconds at 120-130
55 seconds at 100
80

High cadence cool down

Time 5 minutes 5 minutes 5 minutes 5 minutes
Cadence 90 95 Each minute:
5 seconds at 120-130
55 seconds at 100
100
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