Tempo

30/ 90 intervals

  • Swimming
  • 20mTime
  • 23Stress
  • 0.83Intensity
  • 30Popularity

About this workout

These 30/90 intervals are a classic way to build aerobic durability, featuring sustained efforts at 80% FTP with short recoveries that mimic the grind of a mid-week group ride. Perfect for developing the stamina needed for longer climbs or race scenarios, this workout offers a solid return on time with a manageable fatigue cost.

Tcrowley

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 8X
    • 30 sec @ 105% (105w)
    • Rest 1:30 min @ 80% (80w)
  • Cooldown 1 min @ 50% (50w)