When I'm seriously training (which I am again thanks to Jo) I plan on only one day off the bike per week.

My training schedule goes something like this:

Sat. - short - 2 hour ride, HR kept between 160 - 175 (178 is my lactate threshold) with burst above LT.
Sun. - long ride - 5+ hours, HR kept below 175, except for climbing
Mon. - recovery ride
Tues. - like Sat.
Wed. - recovery ride
Thurs - like Sat
Fri. - off

I prefer to do my recovery rides outside, rather than with Coach Troy. Even his recovery tapes tend to push my HR too high.

It's a rare week that I actually keep to this schedule in its entirety. Life tends to get in the way.

But adapting something like that to spin class could be easily done. It could be weird though if you're doing a recovery ride and the rest of the class is doing intervals.

V