1:15 of super easy check-out-some-streets-I've-not-gone-down riding. I usually stay off the bike on a rest day, but, this felt good; somewhere along the way, my legs started to feel relaxed.

With respect to sfr:
- I didn't know there was a name & acronym for this, cool.
- with my bad hip, I can't lift with my legs (I don't know why, it hurts), but, I can ride, and, indeed, I've always thought of this type of riding as my way to "lift."
- I like the idea of the intervals; my ride was a 1x2:12 at a mean cadence of 55.
- indeed, careful with the joints!!

For me, sfr riding is a workout that "I have to go through," or a gateway if you will, to advance, get stronger and get faster later. I will do more in the near future.
It "opens" me up (my terminology), as do races or other rides that require me to push/work hard.
It also helps me tolerate pain more and prepares me for driving/slogging hard when I need it. (My form is not sloppy, but, I would not characterize myself as one who rides with a lot of supplesse.)