4x30 Tempo

• Cycling
• 3h 0mTime
• 179Stress
• 0.77Intensity
• 35Popularity

About this workout

This 4x30 tempo workout, a classic for building aerobic durability, keeps you in that sweet spot just below threshold for extended periods. Perfect for mid-week efforts or when you need to stretch out climbs, it's a brutal but rewarding way to enhance your endurance without pushing too hard.

Workout structure

• Warm-Up 5 min @ 30% (30w)
• 5 min @ 60% (60w)
• Cooldown 5 min @ 65% (65w)
• 1 min @ 85% (85w)
• 4 min @ 30% (30w)
• 4X
  • 30 min @ 85% (85w)
  • 10 min @ 30% (30w)