30 min Tempo Session 2 x 8 min
A 30 minute trainer session with two eight-minute tempo blocks, for days when time is short but you still want some steady aerobic work.
- Duration
- 30 min
- Effort
- 25
- Level
- Beginner
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Steady ramp, short warm-up | 8 min | 45 → 72% FTP55 → 74% HRmax |
| 2 | IntervalTempo Start low, settle into tempo | 8 min | 80-85% FTP78-85% HRmax |
| 3 | RecoveryRecovery Easy spin, drink | 3 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalTempo Same power, steady breathing | 8 min | 80-85% FTP78-85% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 3 min | 60 → 45% FTP70 → 55% HRmax |
About this workout
Thirty minutes is enough for a useful tempo session if the structure is simple. An eight minute ramp brings the legs up to speed, two blocks of eight minutes at 80 to 85% of FTP provide the work, and a short cool-down closes the session. It fits into a lunch break or before work.
Because the warm-up is short, start the first block at the lower end of the range and let the power settle over the first minute. Ride both blocks seated with a steady cadence. The three minutes between them are for easy spinning and a drink.
The session suits beginners who are adding their first efforts and busy riders who want a short weekday option. When it feels easy, extend the blocks to ten minutes and the session to 35 minutes.
Tips
- Load the workout on your head unit or app before you change, so no time is lost.
- Ease into the first block, since the warm-up is short.
- Run a fan even on a short session.
Good forGeneral fitnessIndoor
Season phaseBase