Today's workout will probably be one of the most important of the week. It was a 45 minute, high speed stationary bike ride. I use zero tension on the ride and pedal between 22-24 MPH consistently. I started using this as a recovery workout a couple times a week during the height of my training in 2013. After reading about the recovery benefits in an article (I think on Runner's World), I decided to add it to my routine last year.
The main benefit listed in the article I read was that is helped in the breaking up and release of lactic acid built up from previous hard workouts. I noticed almost immediately that I had virtually no soreness when I utilized the bike sessions. Also, when I did find soreness after particularly hard speed sessions or long runs, jumping on the bike helped a lot. I felt very confident upping my running mileage once I added the bike rides because I felt more fresh. I highly recommend to all runners to add this to their training.