Recovery Score
80
/ 100
Good Recovery ✓
Week Streak
12🔥
Days Active
MonTueWedThuFriSatSun
Sessions This Month
24
Completed
Target
28
Flexibility Score
67%
Improving +12%
↑ +3% this week
MUSCLE TIGHTNESS TODAY
View All →
Based on your recent rides and session history
Hip Flexors
Lower Back
Hamstrings
Calves
Quads
Glutes
Shoulders
Neck
● Tight — stretch today
● Moderate
● Good
FEATURED ROUTINES
See All →
🌅
Pre-Ride Dynamic Flow
8 movements · Dynamic
🌙
Hip Deep Recovery
10 stretches · Deep
🧘
Daily Mobility Flow
12 exercises · Mixed
💪
Lower Back Relief
6 exercises · Gentle
Flexibility Progress by Muscle
Recovery Insights
💡
Today's Focus
Your hip flexors are showing tightness from 3 consecutive rides. Prioritise the Hip Deep Recovery routine.
📊
Science Note
Cyclists average 3× more hip flexor tightness than runners. Static stretching post-ride can reduce next-day soreness by up to 40%.
🏆
Achievement Unlocked
Iron Rider — 10-day consecutive recovery streak completed!
All Exercises
Hip Flexors
Hamstrings
Lower Back
Glutes
Calves
Shoulders
Before Ride
After Ride
🕊️
Beginner
Pigeon Pose
🎯 Hip Flexors · Glutes · Piriformis
🧎
Beginner
Low Lunge Hip Flexor Stretch
🎯 Hip Flexors · Quads · Groin
🦵
Beginner
Standing Hamstring Stretch
🎯 Hamstrings · Lower Back
🐄
Beginner
Cat-Cow Spinal Flow
🎯 Lower Back · Spine · Thoracic
4️⃣
Intermediate
Figure-4 Glute Stretch
🎯 Glutes · Piriformis · IT Band
👟
Beginner
Standing Calf Stretch
🎯 Gastrocnemius · Soleus · Achilles
🌀
Intermediate
Thoracic Rotation
🎯 Thoracic Spine · Shoulders · Neck
⭕
Advanced
Hip 90/90 Mobility
🎯 Hip Internal & External Rotation
🦒
Beginner
Neck & Shoulder Release
🎯 Neck · Traps · Scalenes
🚴
Currently Active
8-Week Cyclist Flexibility Programme
Week 3 of 8 · 14 sessions completed · On track
38%
Complete
ALL PLANS
8 Weeks · 3x/week
Cyclist Flexibility Foundation
Build baseline flexibility in the key cycling muscles. Perfect for beginners and those returning from injury.
6 Weeks · 4x/week
Hip & Back Deep Release
Targeted protocol for chronic hip flexor tightness and lower back pain common in cyclists.
4 Weeks · Daily
Race Season Recovery
Intensive recovery protocol for athletes in peak training. Maximise adaptation and reduce injury risk.
12 Weeks · 2x/week
Full Body Mobility Rebuild
Complete mobility overhaul for cyclists wanting to move better in all planes of motion.
2 Weeks · Daily
Pre-Event Prep Protocol
Optimise your body for a big event. Ramp up readiness without creating fatigue.
Coming Soon
AI-Personalised Plan
Custom plan generated based on your flexibility data, ride history, and target areas.
⚡
ACTIVATION & READINESS
Dynamic movements to wake up key cycling muscles, improve range of motion, and prepare your nervous system for the demands of riding. Never stretch cold — warm up first!
12
Minutes
WARMUP SEQUENCE
01
🦵
Dynamic Leg Swings
Hip Flexors · Hamstrings · 10 reps each side
2 min
Dynamic
02
⭕
Hip Circles
Hip Joint · Glutes · 10 circles each direction
1 min
Mobility
03
🐄
Cat-Cow Spinal Flow
Lower Back · Spine · 10 breath cycles
2 min
Activation
04
🧎
Walking Lunge with Rotation
Hip Flexors · Thoracic · Glutes · 8 each side
2 min
Dynamic
05
🦒
Shoulder Rolls & Neck Circles
Neck · Traps · Shoulders · 10 reps
1 min
Mobility
06
🏋️
Deep Squat Hold
Quads · Glutes · Ankles · 30 second hold
2 min
Activation
💡 Pre-Ride Science
Dynamic stretching before riding increases blood flow to muscles, improves neuromuscular activation, and can boost power output by up to 8%. Avoid static (held) stretches before riding — they can temporarily reduce muscle power. Save those for after your ride.
🌙
DEEP RECOVERY & RESTORATION
Static and passive stretches to release tension built up during your ride. Focus on long holds, deep breathing, and letting your nervous system shift from sympathetic to parasympathetic mode.
20
Minutes
RECOVERY SEQUENCE
01
🕊️
Pigeon Pose
Hip Flexors · Glutes · 90s each side
3 min
02
4️⃣
Figure-4 Glute Stretch
Glutes · Piriformis · 60s each side
2 min
03
🦵
Lying Hamstring Stretch
Hamstrings · Calves · 60s each side
2 min
04
🧎
Low Lunge Hip Flexor
Hip Flexors · Quads · 60s each side
2 min
05
🧘
Child's Pose Lower Back Release
Lower Back · Spine · 2 min hold
2 min
RECOVERY SCIENCE
🔬
Why Post-Ride Stretching Works
After cycling, your muscles are warm and more plastic. This is the optimal window for flexibility gains. Holding stretches for 60–90 seconds allows the muscle spindles to relax and genuine lengthening to occur.
🚴
The Cycling Posture Problem
Cycling locks you in hip flexion for hours. Without recovery work, this creates adaptive shortening — your body begins to adopt the cycling position as its resting state, causing chronic pain and injury risk.
💤
Recovery & Sleep
Post-ride stretching activates the parasympathetic nervous system, lowering cortisol and preparing your body for restorative sleep — the most powerful recovery tool available.
Cycling creates specific patterns of tightness. Here's your complete guide to which muscles are affected and how to address them.
🔴
Hip Flexor Complex
PRIORITY
Iliacus · Psoas · Rectus Femoris
Held in shortened position for entire ride duration. The #1 cause of lower back pain and anterior pelvic tilt in cyclists.
4 targeted stretches →
🔴
Lower Back & Lumbar
PRIORITY
Erector Spinae · QL · Multifidus
Under constant isometric load in cycling position. Flexed forward for hours creates chronic tension and spasm patterns.
5 targeted stretches →
🟠
Hamstrings
Biceps Femoris · Semimembranosus · Semitendinosus
Repeatedly shortened and lengthened but rarely taken through full range. Often tight despite being "used" during riding.
3 targeted stretches →
🟠
Calves & Achilles
Gastrocnemius · Soleus · Achilles Tendon
High-repetition pushing motion creates chronic shortening. Tight calves affect knee tracking and pedalling efficiency.
2 targeted stretches →
🟡
Glutes & Piriformis
Gluteus Maximus · Medius · Piriformis
Primary power muscles in cycling but also affected by long sitting on the saddle. Piriformis syndrome is common in cyclists.
4 targeted stretches →
🟡
Neck & Shoulders
SCM · Upper Traps · Scalenes · Rhomboids
Sustained neck extension to see forward causes chronic tension. Handlebar grip creates shoulder and forearm tightness.
3 targeted stretches →
Total Sessions
87
All Time
Time Recovered
42hrs
This Year
Best Streak
21🔥
Days
Activity Heatmap — Last 3 Months
Less
More
RECENT SESSIONS
Hip Deep Recovery
Yesterday · 20 min · 10 exercises
92
Pre-Ride Dynamic Flow
2 days ago · 12 min · 8 movements
88
Daily Mobility Flow
3 days ago · 15 min · 12 exercises
76
Lower Back Relief
4 days ago · 10 min · 6 exercises
84
Pre-Ride Dynamic Flow
5 days ago · 12 min · 8 movements
90
Hip 90/90 Mobility
6 days ago · 18 min · 6 exercises
71
30-Day Streak
Complete a recovery session every day for 30 days
40%
12/30
Hip Flexor Flexibility
Reach 80% flexibility score in hip flexors
56%
45/80
Complete 100 Sessions
Log 100 total recovery sessions on VeloFlex
87%
87/100
Pre-Ride Habit
Complete a warmup before 20 consecutive rides
65%
13/20
ACHIEVEMENTS
🏅
First Stretch
EARNED
🔟
10-Day Streak
EARNED
🚴
Iron Rider
EARNED
💎
Diamond Flex
LOCKED
A
ALEX RIDER
⭐ Pro Athlete
Member since January 2025
87
Sessions
12
Day Streak
80
Recovery
Athlete Info
SportRoad Cycling
ExperienceIntermediate
Weekly Rides4–5 rides
Primary GoalInjury Prevention
Focus AreasHips · Lower Back
Activity Heatmap
87 sessions in last 90 days
NOTIFICATIONS
Daily Recovery Reminder
Get reminded to complete your daily session
Streak Alerts
Alert when your streak is about to break
Pre-Ride Warmup Reminders
Remind you to warm up before Strava activities
Weekly Progress Report
Receive a weekly summary of your mobility progress
EXPERIENCE
Sound & Voice Guidance
Play audio cues and breathing prompts during sessions
Ambient Recovery Sounds
Play calming background audio during recovery sessions
Haptic Feedback
Vibration alerts for timer events and achievements
INTEGRATIONS
Strava Sync
Auto-suggest recovery routines after Strava rides
Apple Health / Google Fit
Sync session data and recovery score to health apps
WHOOP Recovery Data
Adjust recovery recommendations based on WHOOP HRV
ACCOUNT
Subscription Plan
Pro Athlete · Renews 10 Jan 2026
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