I have 2-3 days off per week, 1 recovery ride then 1-2 days off completly. since i got a coach this is the way it's been and i have improved my performance.my coach said a day or 2 off is better then recovery spin in some cases, simply because your not doing the excersise that caused need for recovery in the 1st place. somtimes a walk and extra sleep may work better.