Tempo 2x30

• Cycling
• 1h 30mTime
• 84Stress
• 0.75Intensity
• 16Popularity

About this workout

The 2x30 tempo workout is a classic staple for building aerobic durability, featuring two solid 30-minute efforts at 80% FTP with brief recoveries. Perfect for mid-week training, this session helps you stretch out those climbs and maintain a steady pace during group rides.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 3X
  • 1 min @ 80% (80w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 60% (60w)
• 2X
  • Rest 30 min @ 80% (80w)
  • Rest 3 min @ 50% (50w)
• Cooldown 10 min @ 60% (60w)
• 3 min @ 50% (50w)