Tempo

30 Minute Power Zone - Olivia Amato - 01/25/20 @ 5:15PM ET

  • Cycling
  • 30mTime
  • 30Stress
  • 0.77Intensity
  • 120Popularity

About this workout

This tempo workout features solid intervals of 2 minutes at 90% FTP, perfect for building aerobic durability while keeping the effort manageable. A great mid-week staple to enhance your endurance for those longer rides or to set the stage for a 20-minute FTP test.

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Workout structure

  • Warm-Up 11 min @ 50-70% (50-70w)
  • Active 2 min @ 90% (90w)
  • Active 1 min @ 45% (45w)
  • Active 3 min @ 90% (90w)
  • Active 1 min @ 45% (45w)
  • Active 4 min @ 90% (90w)
  • Active 1 min @ 45% (45w)
  • Active 3 min @ 90% (90w)
  • Active 1 min @ 45% (45w)
  • Active 2 min @ 90% (90w)
  • Cooldown 1 min @ 50-45% (50-45w)