tempo training

tem-poh train-ing


A type of interval training that focuses on maintaining a consistent pace.

Example usage: 'I'm doing tempo training this week so I can increase my speed and endurance.'

Most used in: Cycling clubs and training groups worldwide.

Most used by: Competitive cyclists and athletes.

Popularity: 8/10

Comedy Value: 3/10

Also see: Threshold Intervals, Sweet Spot Training, Over/Under Training, FTP Intervals,


What is Tempo Training in Cycling?

Tempo training is a cycling technique used to improve a cyclist's aerobic endurance, speed, and power. It involves pushing yourself to a certain intensity level for a set amount of time and then recovering. Tempo training is sometimes referred to as 'threshold training' because it helps cyclists improve their anaerobic threshold, which is the point at which the body begins to produce lactic acid.

Tempo training typically involves a warm-up, followed by a series of intervals of varying intensity and duration. The intensity of the intervals is often determined by the cyclist's heart rate, power output, or perceived exertion. During the intervals, the cyclist should strive to maintain a steady pace that is just below their lactate threshold. After each interval, the cyclist should take a period of recovery, which should be equal to or slightly longer than the duration of the interval.

Tempo training can be a great way for cyclists to improve their endurance and power. Research has shown that cyclists who regularly perform tempo training are able to ride at higher intensities for longer periods of time. Additionally, tempo training can help cyclists become more efficient with their energy, allowing them to ride at a higher intensity without feeling fatigued.

If you're looking for a way to improve your cycling performance, tempo training can be a great option. It's important to remember to start slowly and gradually build up the intensity and duration of your intervals. As always, make sure to listen to your body and take rest days when necessary.


The Origin Of The Term 'Tempo Training' In Cycling

The term “tempo training” first appeared in the late 1980s in the United States, in the context of cycling. In its original form, tempo training referred to a form of high-intensity interval training that focused on a consistent pace over a specific period of time.

The practice of tempo training was developed as a way to improve cycling performance. By pushing cyclists to ride at a steady pace, they were able to improve their speed, power, and endurance. This type of training was a departure from the traditional interval training methods, which focused on bursts of high-intensity activity.

Tempo training has since evolved and is now used by cyclists around the world. While the basic concept of tempo training remains the same, its application has changed. Cyclists now use tempo training to improve their aerobic capacity, as well as their speed and power output.

Today, tempo training is an essential part of any cyclist’s training program. By pushing themselves to ride at a steady pace, cyclists can improve their performance and reach their goals.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Saddle Slang

Find definitions for all of the technical terms, slang, and acronyms used in cycling. From the different types of bikes and their components, to training techniques, racing terminology and put downs, this dictionary has it all.

Talk the Talk
1 of 3