Tempo

30 Min Power Zone Endurance Ride Matt Wilpers

  • Cycling
  • 30mTime
  • 28Stress
  • 0.74Intensity
  • 30Popularity

About this workout

This tempo workout features a classic 30-minute endurance ride with intervals of 5 minutes at 80% FTP, perfect for building aerobic durability and improving your critical power. It's a solid mid-week staple to keep your legs fresh and ready for those longer climbs or group ride efforts.

EmBear

Workout structure

  • 3:3 min @ 50% (50w)
  • 2:41 min @ 50-70% (50-70w)
  • 17 sec @ 60% (60w)
  • 1:30 min @ 65% (65w)
  • 1:30 min @ 85% (85w)
  • 1 min @ 50% (50w)
  • 5 min @ 80% (80w)
  • 2 min @ 65% (65w)
  • 5 min @ 85% (85w)
  • 2 min @ 65% (65w)
  • 5 min @ 80% (80w)
  • 1 min @ 50% (50w)