Extreme & training · start & finish Can Pastilla
Recovery spin · Bay of Palma
- Easy
- 19 km
- 13 m
- ≈ 65–70 min
Map and elevation profile
Move along the elevation profile to see where you are on the map.
Recovery spin on the Bay of Palma: one easy hour to the Cathedral
Summary:
Active recovery for multi-day camps: the day after Randa repeats, VO2max intervals on ses Voltes or a long triathlon simulation, on arrival day or the day before a race; beginners can ride it too. The stimulus is blood flow, not fitness: light, high-cadence pedalling entirely in zone 1 (under 55% FTP, 90–100 rpm), with optional cadence drills on the return. Out and back from the shop in Can Pastilla to Parc de la Mar: 18.9 km, 13 m climbing, 65–70 min riding plus 10 min mobility. You share the path with walkers, dogs and e-scooters, so keep to 15–20 km/h and slow to walking pace in crowds.
The route:
Km 0–0.8: From the shop on Carrer de la Goleta you roll west through Can Pastilla on quiet streets for the first 800 m: watch junctions, parked cars and delivery vans. Warm up in the small chainring at 85–90 rpm.
Km 0.8–2.4: At km 0.8 you join the seafront cycle path, which carries you, separated from traffic, almost all the way to the Cathedral. The surface is mostly asphalt.
Km 2.4–4.2: Es Carnatge (km 2.4–3.7) is the calmest part: a path of paving stones along an undeveloped, rocky shore. From km 2.5 settle into continuous zone 1 at 90–100 rpm.
Km 4.2–5.1: At the Cala Gamba marina (km 4.2–4.6) the route briefly uses a shared street and a pedestrian area, so ride at walking pace.
Km 5.1–7: Then come Ciutat Jardí beach (km 5.1) and Es Molinar (km 6–7), where the path follows the promenade: expect walkers, dogs and people crossing to the beach.
Km 7–9.0: Es Portitxol harbour (km 7–7.8) and Can Pere Antoni beach (km 7.9–8.6) bring more people; slow to walking pace wherever it is crowded. Grooves and holes were reported in 2024 around Es Portitxol and Es Molinar, so relax your arms and look ahead.
Km 9.0–9.5: You reach Parc de la Mar (km 9.0) and stop at its western end below the Cathedral (km 9.5) for 10 minutes of mobility off the bike. Turn on foot at the edge of the path, never across the road.
Km 9.5–12.5: Ride home the same way (9.4 km), still in zone 1 under 55% FTP.
Km 12.5–16.4: Optional, only where the path is clear: 5 × 1 min at 105–110 rpm with 2 min normal cadence between, at the same speed and power; pause through Cala Gamba marina (km 14.4–14.8).
Km 16.4–18.9: Cool down through Can Pastilla, completely easy, under 50% FTP; on the last 800 m watch junctions, parked cars and delivery vans again.
The workout
≈ 65–70 min riding + 10 min mobility · 18.9 km · Z1
Intensity profile: width = time, height = % FTP
- Warm-up10 minZ1< 50 % FTP< 68 % LTHRRPE 1km 0–2.5
Small chainring, 85–90 rpm. First 800 m on Can Pastilla streets: watch junctions, parked cars and delivery vans.
- Continuous zone 1≈ 50 minZ1< 55 % FTP< 68 % LTHRRPE 1–2km 2.5–16.4
Light gear, 90–100 rpm, max 15–20 km/h. Never push for a number; walking pace through Cala Gamba, Es Molinar and Es Portitxol when busy.
- Mobility at the turn10 min—km 9.5
Off the bike at the western end of Parc de la Mar: calves, hip flexors, leg swings, slow squats. Turn on foot at the path edge.
- Optional cadence drills5 × 1 minZ1< 55 % FTP< 68 % LTHRRPE 2km 12.5–16.4
105–110 rpm, 2 min normal cadence between; shift lighter so power stays the same. Only on a clear path; pause at Cala Gamba (km 14.4–14.8).
- Cool-down8–10 minZ1< 50 % FTPRPE 1km 16.4–18.9
Completely easy through Can Pastilla; watch junctions and parked cars again. Triathletes: no brick run today.
Training segments on the route click to show on the map
- Zone 1 out and back Z1 · < 55% FTP · 90–100 rpmkm 2.5–9.5
- Optional 5 × cadence drills 5 × 1 min · 105–110 rpm · < 55% FTPkm 12.5–16.4
One 500–750 ml bottle of water, or an electrolyte drink on warm days, plus sunscreen. 0–30 g of carbohydrate per hour is plenty – a banana will do.
Very tired or after a race: turn on foot at Es Portitxol harbour (km 7.5; about 15 km and 50–55 min in total) and skip the cadence drills.
Fresher riders: up to 7 × 1 min at 105–110 rpm with 1 min between – more cadence, never more power (still under 55% FTP). If your legs feel great, save it for tomorrow.
Breathe through your nose and talk in full sentences; if you are overtaking lots of cyclists or your heart rate creeps above 68% of threshold heart rate, back off. Stay in the small chainring: zone 1 should feel as if you are barely pedalling.
Intensities are guidance – adapt them to your current fitness and to the traffic.
Safety on the route click an item with km to show it on the map
- Can Pastilla streets
The first 800 m, and the same stretch on the way home, run on quiet streets, not on the cycle path: watch junctions, parked cars and delivery vans.
km 0–0.8 - Shared path: 15–20 km/h max
You share the path with walkers, runners, rental bikes, e-scooters and dogs. Keep to 15–20 km/h at most, ring early, pass people slowly and wide, ride single file and slow right down in crowds.
- Cala Gamba: walking pace
For about 400 m the route uses a shared street and a pedestrian area: ride at walking pace. On the way back, pause the cadence drills here (km 14.4–14.8).
km 4.2–4.6 - Promenade: walkers and dogs
From Ciutat Jardí beach to Can Pere Antoni beach the path follows the promenade: expect walkers, dogs and people crossing to the beach, especially at weekends and on summer afternoons. Slow to walking pace wherever it is crowded.
km 5.1–8.6 - Grooves and holes: Molinar, Portitxol
Deep holes and dangerous grooves were reported in October 2024 on the cycle paths at Es Molinar and Es Portitxol. Keep your hands relaxed on the hoods and cross grooves at an angle, never along them.
km 6–7.8 - Turnaround on foot only
Parc de la Mar is a pedestrian area: ride at walking pace, stop at its western end and turn on foot at the edge of the path, never across the road. Never switch to the Av. Gabriel Roca / Ma-19 carriageway or the Ma-20 ring road.
km 9–9.5 - Go early, lights, low sun
Before 10:00 the path is quiet. If you set off around sunrise in autumn or winter, run front and rear lights; heading home in the morning you ride into a low sun, so wear sunglasses and take extra care with pedestrians.
Tips from our guides
- Safety first: you share the path with walkers, runners, e-scooters and dogs. Keep to 15-20 km/h at most, ring early, pass people slowly and wide, and ride single file. Through Cala Gamba, Es Molinar, Es Portitxol and Parc de la Mar ride at walking pace when it is busy, and never switch to the road beside the path.
- Go early: before 10:00 the path is quiet, while weekends and summer afternoons are crowded. In autumn and winter, if you set off around sunrise, run front and rear lights. Heading home in the morning you ride into a low sun: wear sunglasses and take extra care with pedestrians.
- Watch the surface: in October 2024 Mallorca Magazin reported deep holes and dangerous grooves on the cycle paths at Es Portitxol and Es Molinar. Keep your hands relaxed on the hoods and cross grooves at an angle, never along them.
- No power meter? Breathe through your nose and talk in full sentences. If you are overtaking lots of cyclists or your heart rate creeps above 68% of your threshold heart rate, back off. Stay in the small chainring: zone 1 should feel as if you are barely pedalling.
- Autumn days on the bay are often still warm: take a full bottle and sunscreen, and use an electrolyte drink in the heat. This easy hour is also the right time to check your bike setup: if the saddle or cleats bother you, get them adjusted before tomorrow's hard session. And no Strava segments: if your legs feel great, save it for tomorrow.
More routes
All routes →Rides of similar difficulty you might also like.
