What should the pedal speed be during the recovery phase after a flat sprint?

During the recovery phase after a flat sprint, the pedal speed should be slow to allow the body to recover. This phase is crucial for reducing heart rate gradually, promoting blood flow to the muscles that were just worked intensely, and facilitating the removal of metabolic waste products.

Pedaling slowly during recovery helps to prevent abrupt changes in cardiovascular activity and allows the rider to rest while still engaging in low-intensity exercise, which encourages active recovery. Maintaining a slower pedal speed can also help stabilize the body after an intense effort, preventing potential dizziness or muscle cramping. This recovery period is essential for long-term endurance training and helps prepare the muscles for the next effort, ensuring that the instructor optimizes the performance and safety of their class participants.