training methods
Tempo Training
What it is, how it improves muscular endurance, and why it's a key intensity for building durable cycling fitness.
What It Is
Tempo is a moderately hard training intensity that sits between Endurance (Zone 2) and Threshold (Zone 4), typically around 76–90% of FTP. It’s often described as “comfortably hard,” requiring sustained effort but remaining manageable for long intervals.
Tempo is highly effective for building muscular endurance, improving aerobic efficiency, and preparing riders for long climbs or steady race efforts.
ELI5 Version
Tempo feels like pushing up a long hill at a steady pace. Hard enough to know you're working, but not so hard that you blow up.
Why It Matters
- Builds muscular endurance for long rides, climbs, and steady efforts.
- Improves aerobic strength, especially around LT1 and LT2.
- Less fatiguing than Threshold, allowing higher training volume.
- Highly versatile, fitting well into base, build, and race prep phases.
- Great for time-crunched athletes needing strong aerobic stimulus without excessive stress.
Practical Use
- Perform Tempo intervals of 10–60 minutes depending on fitness and goals.
- Use Tempo sessions early in the Build Phase to prepare for Threshold work.
- Combine Tempo with Zone 2 and Sweet Spot for balanced aerobic development.
- Monitor heart rate drift to ensure you're staying aerobic.
- Track intervals on your bike computer to hold steady power output.