30 min Tempo Intervals

• Cycling
• 30mTime
• 27Stress
• 0.73Intensity
• 20Popularity

About this workout

This workout features steady 4-minute tempo intervals that help build your aerobic durability, making it a perfect mid-week staple for those looking to stretch out climbs or maintain a solid pace during group rides. With a light recovery period in between, it's an efficient way to boost your endurance without overcooking, reminiscent of Billat intervals or the 30/15 format.

Workout structure

• 4 min @ 50-60% (50-60w)
• 3:30 min @ 65% (65w)
• 4 min @ 76% (76w)
• 2 min @ 62% (62w)
• 3:30 min @ 82% (82w)
• 2 min @ 62% (62w)
• 3:30 min @ 85% (85w)
• 2 min @ 62% (62w)
• 3:30 min @ 82% (82w)
• 2:30 min @ 62-45% (62-45w)