Tempo 2x30 min

• Cycling
• 1h 30mTime
• 89Stress
• 0.77Intensity
• 30Popularity

About this workout

This classic 2x30 min tempo workout is a bread-and-butter session for building aerobic durability just below threshold, perfect for those mid-week rides or when you're pushing through long climbs. It's a solid way to boost your endurance while keeping fatigue in check, making it ideal for sustained efforts on race day.

Workout structure

• Warm-Up 3 min @ 55% (55w)
• Warm-Up 1 min @ 60% (60w)
• Warm-Up 1 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 45 sec @ 90% (90w) 110 rpm
• Warm-Up 15 sec @ 100% (100w) 120 rpm
• Warm-Up 3 min @ 45% (45w)
• Active 30 min @ 83% (83w)
• Rest 10 min @ 55% (55w)
• Active 30 min @ 83% (83w)
• Rest 5 min @ 55% (55w)
• Cooldown 5 min @ 45% (45w)