The Benefits of Tempo Intervals for Muscular Endurance

Landry posted an awesome blog recently, and I wanted to highlight some of the big points in this video: 1. I only have 60 minutes to ride; should I make it a tempo ride? 2. What are the benefits of the "middle" zone, say tempo or low threshold? 3. Is there an appropriate time to do intervals by RPE and not look at the numbers? 4. I know I shouldn't go for KOMs on every ride, so how can i incorporate that? It's fun! 5. How "bad" are surges on Zone 2 rides? Let's say if I only have 5 of them 6. Muscle fiber types, Do anaerobic fibers become aerobic fibers with endurance training? 7. If my training already has 3-6% of Zone 5 and 6, do you think I'll get faster with more endurance miles? Blog: https://www.evoq.bike/blog/the-science-of-cycling-understand-exercise-physiology-to-get-faster