Tempo

Endurance with 30sec

  • Cycling
  • 53mTime
  • 42Stress
  • 0.69Intensity
  • 195Popularity

About this workout

This workout features 11 tough 30-second bursts at 89.5% FTP, followed by solid recovery intervals, making it a great way to build your aerobic durability while still getting in some quality tempo work. It's an ideal mid-week staple for those looking to stretch out climbs or maintain pace on long rides.

dr.polcar

Workout structure

  • 4 min @ 45-75% (45-75w)
  • 5X
    • 30 sec @ 65% (65w)
    • Rest 30 sec @ 89% (89w)
  • 2 min @ 51% (51w)
  • 5 min @ 76-90% (76-90w)
  • 2 min @ 51% (51w)
  • 6X
    • 30 sec @ 90% (90w)
    • Rest 4:30 min @ 65% (65w)
  • 5 min @ 50% (50w)