I am coming back to cycling after 2 months off due to surgery. It was my throat so not I wasn’t able to elevate my heart rate for a period of time. I would like to ease back in. However, every plan I set up just consists of hard intervals. I don’t want to jump in with just a bunch of intervals. Do I just have to manually choose easy workouts to start?
Have you considered just doing trainnow and selecting the endurance workout each day?
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Zone 1 / 2, easy 30-120 min spins at 50-70% max heart rate. Do this until you feel “normal” and ready for something more. Zero reason to do intensity right now…
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Hey @sgarcia224 
You can pick your own or have TrainNow recommend you Endurance workouts until you are ready for a plan.
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What a year! I’m coming off a trip to Norovirus land, and a really obnoxious head cold, so it’s been just over 2 weeks since I was riding normally, and actually increasing my workout demands, so UGH!! After my 2024, this just sucked… The routine for recovery is burned in now, start slow, build on occasional workouts that push a little harder, but not too much. (I’ve been doing the Zwift Spin/Win rides in z2 with some z3 spice)
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Everyone one is different, but here’s my 2025 so far:
–12/30/24: After picking up ski rental gear, slip on ice in the parking lot with boots slung over my shoulder. Land on the boots. Results: 4 broken ribs (3 broken in 2 places), fracture of one spinal transverse process, pneumothorax (collapsed lung) that turned into a hemothorax (bleeding). 10 day hospital stay, including surgery to clean out the blood clot and get long-acting local anesthetic in the muscles between the rib fractures. Lots of walking in the halls–I believe I have the Strava KOM for the thoracic unit at the hospital I stayed in.
–After 2 weeks, easy treadmill walks, starting at 20 minutes and building up to an hour
–3 weeks, started with 30 minute endurance; stupidly, didn’t adjust previous FTP so was originally to high based on HR, but then adjusted to keep HR appropriate and spent 4 weeks, 4-5 days, building up mostly time and playing around with intensity, just picking from different endurance workouts; did one PL 1.0 sweet spot at the end of those 5 weeks
–AI FTP at the end of that time was about 6% lower than my last pre-accident one (which came at the end of CX season).
–6 weeks after the accident, started back on my original plan, 2 weeks later did first outside MTB ride (with padded shirt!).
I had originally planned to use TrainNow, but with the new algorithm I was finding the recommendations were a bit ambitious, so I just picked each day based on time, peak intensity (no higher than 60% at first) and kept an eye on HR.
Traditional Base 1 is mostly endurance workouts and a good option to keep the legs moving without any high intensity.