Tempo training is an essential component of cycling performance, sitting comfortably between endurance and threshold efforts. 

It’s a workout intensity that pushes your limits without overtaxing your body, offering a sustainable yet challenging pace for long rides and steady efforts. Whether you’re building a solid aerobic base or honing your endurance, tempo training is a great way to boost your stamina, power output, and mental focus. 

In this article, we’ll dive into how tempo training works, how to calculate your tempo zone, and how often to incorporate it into your cycling regimen for optimal results.

What is Tempo Training?

Tempo training in cycling is a form of endurance training performed at a moderately hard intensity, typically within "Zone 3" of your power or heart rate zones. It falls between light endurance efforts and threshold training, making it a sustainable yet challenging workout. 

Tempo rides help improve your stamina, muscular endurance, and aerobic capacity, making them a critical component when aiming to build a strong base.

Intensity

• Power Zone: 81-90% of FTP threshold power

• Heart Rate Zone: 81-90% of threshold heart rate

• Perceived Exertion: 5-7 on a scale of 1-10  

Duration and Effort Level

• Tempo efforts are typically sustained for 20 minutes to several hours, depending on the training goal. Challenging enough to require focus but sustainable without causing significant fatigue.  

Purpose

• Improves aerobic efficiency.

• Improves the ability to maintain a steady pace over long distances.

• Helps develop mental focus and pacing strategies.  

The Tempo Zone

Tempo training in cycling refers to riding at a sustained intensity just below your lactate threshold, essentially a moderate-hard effort that sits between your endurance zone and your threshold zone, typically considered to be around 81-90% of your Functional Threshold Power (FTP)

Tempo Training Key Points

Intensity: Heavy breathing but still able to converse.

Benefits: Boosts aerobic endurance and helps transition from base to higher-intensity training.

Staying in the Right Zone

To effectively maintain your target training intensity, take advantage of heart rate monitors or power meters. Training with a heart rate monitor helps you track your heart rate in real-time, ensuring you remain within your desired heart rate zone for optimal cardiovascular benefits. 

On the other hand, training with power meters provides precise measurements of your output in watts, allowing you to gauge your performance and adjust your effort accordingly while in the saddle. By using these tools, you can fine-tune your workouts, maximizing efficiency and achieving your fitness goals progressively and effectively.

The JOIN Cycling app calculates FTP via a 20-minute time trial or an exercise test. In the time trial, your FTP is 95% of your average power. For accurate results, use a steady, uphill road on a calm day, factoring in variables like air resistance, height, weight, bike type, and riding position. For precision, consider a power meter or lab test overestimations. 

To learn more about functional threshold power, check out our comprehensive guide.

How Long to Stay in the Tempo Zone?

When practicing in the tempo zone, adjust your interval length based on your fitness level and goals. 

• Beginners: Should start with shorter intervals of around 20 minutes, focusing on steady power output or heart rate to build a foundation.

• Internediattes: Aim for 30 to 45 minutes for intermediate sessions to enhance stamina. 

• Advanced: Cyclists can work up to 90 minutes, but it's effective to split this into two or three segments with 5 to 10 minutes of recovery between them. 

Listening to your body is crucial to maximizing training benefits and minimizing fatigue or injury.

What Pace is Tempo Training?

Tempo training involves maintaining a consistent, moderate effort level, typically between 81% to 90% of your threshold power or 81% to 90% of your threshold heart rate. This training intensity is challenging and manageable, allowing you to maintain it for extended periods, usually ranging from 20 minutes to several hours.

By regularly incorporating tempo rides into your training regimen, you can develop the following: 

• A better aerobic base

• Increase your power output and

• Improve your ability to maintain a solid pace during longer and more demanding rides.

The goal of tempo training is to enhance both endurance and strength by pushing your body to work just below its lactate threshold. At this intensity, your muscles are required to adapt to continuous strain, which helps improve their efficiency and overall performance. 

Tempo vs. Threshold vs. Sweet Spot

Tempo training, sweet spot training, and threshold training all play crucial roles in cycling fitness development, but they differ in intensity, purpose, physiological adaptations, and recovery requirements.

Intensity Levels

**Training Type** | **Power Zone % of threshold** | **Heart Rate % of threshold** | **Perceived Exertion 1-10**

-------------------|-------------------------------|-------------------------------|-----------------------------

**Tempo** | 81-90% | 81-90% | 5-7

**Sweet spot** | 89-93% | 89-93% | 6-8

**Threshold** | 91-105% | 91-100% | 8-9

• Tempo: Moderately hard but sustainable for long durations. 

• Sweet Spot: Harder than tempo but easier than threshold, targeting the "sweet spot" of efficient training.

• Threshold: The hardest sustainable effort performed at or near your lactate threshold.

Duration of Efforts

• Tempo Training: Typically sustained for 20 minutes to several hours in a single session, emphasizing steady-state endurance. 

• Sweet Spot Training: Done in intervals of 10-30 minutes, with total work time between 30-90 minutes in a session.  

• Threshold Training: Usually done in shorter intervals (8-20 minutes) with equal or slightly shorter recovery periods.  

Training Purpose

**Training Type** | Primary Goal | Key Adaptations

-------------------|------------------------------------------|------------------------------------------------------

**Tempo** | Build aerobic base and endurance | Improved aerobic efficiency and fatigue resistance

**Sweet Spot** | Efficient fitness gains, FTP development | Improved FTP, lactate clearance, and time efficiency

**Threshold** | Increate power at lactate treshold | Higher FTP and ability to sustain race efforts

Recovery Requirements

• Tempo Training: Less taxing, allowing for frequent sessions (2-4 per week). Recovery is quicker.  

• Sweet Spot Training: More demanding than tempo, requiring more rest. Typically done 1-2 times a week.  

• Threshold Training: Very taxing, requiring significant recovery (1-2 sessions per week, often paired with easier rides).  

Which Cyclist Should Use Them?

• Tempo Training: Ideal for endurance cyclists, base-building phases, and those preparing for long-distance events.  

• Sweet Spot Training: Best for time-constrained cyclists looking for efficient fitness improvements or raising FTP.  

• Threshold Training: Useful for racers, time trialists, or those targeting maximum sustainable power for events.  

  
  

  Comparison Table

**Aspect** | Tempo | Sweet Spot | Threshold

--------------------|------------------------|-------------------------------|---------------------------------

**Intensity** | Moderate (Zone 3) | Moderate-High (Zones 3,4) | High (Zone 4)

**Purpose** | Build endurance | FTP Growth, efficient fitness | Sustained power, race readiness

**Adaptations** | Long (20 min to hours) | Medium (10-30 min intervals) | Shorter (8-20 min intervals)

**Duration** | Long (20 min to hours) | Medium (10-30 min intervals) | Shorter (8-20 min intervals)

**Recovery Needs** | Low to Moderate | Moderate | High

**Frequency** | 2-4 times per week | 1-2 times per week | 1-2 times per week

Is Tempo Training Worth It?

Incorporating tempo training into your plan can be highly beneficial, particularly if you're aiming to boost endurance and your ability to sustain efforts over time. Tempo training effectively balances moderate and high intensity, providing significant benefits while minimizing fatigue.

However, the suitability of tempo training ultimately hinges on individual goals, fitness levels, and overall training strategies.

Benefits of Tempo Training for Cyclists

Tempo training is valuable for boosting endurance and aerobic fitness. It should be integrated mindfully for maximum benefits while ensuring balance and recovery to prevent burnout.

1. Improves Aerobic Capacity

Tempo training significantly boosts the body's ability to utilize oxygen efficiently, which is essential for long-distance rides. This type of training helps develop the aerobic engine necessary for sustained efforts at steady-state intensities.

2. Develops Muscular Endurance

Engaging in sustained efforts within "Zone 3" puts strain on the leg muscles, enhancing their endurance for extended rides or races. This process strengthens slow-twitch muscle fibers, which are crucial for maintaining consistent power output over prolonged periods.

3. Increases Fatigue Resistance 

Tempo prepares the body to withstand fatigue during moderate, sustained efforts, which is a common requirement in endurance cycling events. It also enhances glycogen storage and fat utilization, allowing you to ride longer distances without experiencing fatigue.

4. Improves Pacing Ability

Tempo training teaches cyclists how to maintain a steady power output or pace, which is vital for success in:

• Time trials

• Gran Fondos, and

• Stage races.

Additionally, it helps develop mental focus, enabling better management of effort levels during competitive scenarios.

5. Efficient Training for Time-Crunched Cyclists

If you're crunched for time, tempo training provides a challenging workout in a shorter time period than low-intensity rides. It serves as an effective strategy to maintain fitness during busy schedules or off-season periods.

6. Supports Threshold and VO₂ Max Development

Training just below your lactate threshold through tempo efforts improves lactate clearance, making it easier to sustain higher-intensity efforts over time.

7. Enhances Base Fitness

Integrating tempo rides during the base phase of training establishes a solid foundation for more intense workouts later in the season. This practice prepares both the cardiovascular and muscular systems for the demands of advanced training sessions.

Things to Consider When Incorporating Tempo Training

As you've seen, tempo training offers many benefits, but it's important to be aware of potential drawbacks as well. Let's look at three of these challenges.

1. Risk of Overtraining and Training Zone Precision

Regular tempo rides can lead to overtraining; balance them with easier rides for recovery. Maintain precise pacing (81-90% FTP or 81-90% threshold HR) to avoid drifting into higher intensity zones.  

2. Time Investment and Limited Recovery Benefits

Tempo rides require 60-90 minutes to be effective, which may challenge those with limited time. Tempo rides shouldn't be recovery workouts; plan them on fresh legs and avoid consecutive days unless experienced.  

3. Potential Monotony and Not Ideal for All Goals

Long tempo sessions can be dull; mix in variations like rolling terrain or group rides to keep it interesting. Less effective for sprinters; prioritize high-intensity intervals for sprint-focused events.  

Who Should Do Tempo Training?

• Endurance Cyclists: Preparing for long events.

• Time-Crunched Riders: Efficient fitness building.

• Base Phase Athletes: Building aerobic strength.  

• Triathletes: Steady training for time trials.  

Tempo Cycling Workouts with Intervals

We have compiled three expertly designed tempo training workouts from our extensive library of over 400 workouts. The three workouts below aim to improve your tempo performance and maximize your efficiency in the saddle.

1. 4 x 10 Min Tempo 3 Hours

This 4 x 10 min tempo workout is ideal for cycling tempo training for several reasons:  

Sustained Effort in the Tempo Zone

The "tempo zone," roughly 81–90% of your threshold power or 81–90% of your threshold heart rate, is ideal for improving your endurance and efficiency. Riding for 10-minute intervals at this intensity helps develop your ability to sustain moderate to hard efforts, a crucial skill for long rides, races, and climbs.  

Progressive Adaptation Without Overexertion

Tempo training is taxing enough to stimulate improvements in aerobic capacity and muscular endurance without overly fatiguing you. The "4x 10-minute structure" provides ample time in the tempo zone.

Efficient Recovery Integration

The "5-minute recovery periods" are long enough to let you regain some energy but short enough to keep your heart rate elevated. This simulates the kind of effort-and-recovery pattern common in cycling.

Cadence Focus at 90 RPM

Keeping your cadence around 90 rpm encourages neuromuscular efficiency, a smooth pedal stroke, and reduced muscular fatigue. This cadence mimics real-world riding conditions and trains your body to perform efficiently at higher revolutions, which is beneficial for both endurance and speed.  

2. Sweet Spot Tempo 1 hour 

This sweet spot tempo workout is highly effective because of the extended time in the tempo zone.

Extended Time in the Tempo Zone

Sustaining efforts for 40 minutes in the tempo zone strengthens both your aerobic system and muscular endurance. Prolonged work in this range enhances your ability to maintain steady, moderately hard efforts over long durations, which is crucial for performance in races, group rides, or solo endurance efforts.

Incorporation of Intensity Variations

Changing the intensity slightly every 5 minutes simulates real-world riding, such as rolling terrain or group surges. These fluctuations improve your ability to adapt to varying conditions, teaching you to recover within the tempo zone while maintaining a consistent effort overall.

Dual Energy System Training

Riding in the tempo zone primarily utilizes both fat and carbohydrate stores, which is key to metabolic efficiency. The fat-burning process is maximized at the lower intensities of the tempo zone, while the higher end requires more carbs, training your body to transition smoothly between energy systems. 

3. 3 x 15 Min Tempo 3 Hours

This JOIN three hour cycling workout is great for tempo training for several key reasons:  

Sustained Effort in the Tempo Zone

The "3x 15-minute structure" provides 45 total minutes in this zone, allowing for an effective training stimulus while avoiding excessive fatigue.  

Progressive Endurance Development

Breaking the effort into three intervals ensures you can maintain consistent output throughout the workout. Over time, these intervals can be extended, increasing your stamina and ability to sustain steady efforts during long rides or climbs.  

Structured Recovery Periods

The "5-minute recovery periods"  between intervals allow partial recovery, helping maintain quality across all three intervals. This structure enhances your ability to recover quickly and get back to work, a skill that's critical in real-world cycling scenarios like rolling terrain or race surges.  

Cadence Focus at 90 RPM

Maintaining a "cadence around 90 rpm" trains neuromuscular coordination, promoting an efficient pedal stroke and reducing muscular fatigue. A higher cadence also places more load on your cardiovascular system, further developing aerobic fitness while sparing your legs from excessive strain.  

Integrating Tempo into your Training Plan

Customizing a cycling tempo training program ensures it aligns with your individual goals, fitness level, and lifestyle. Here are five practical strategies to make a generic program work for you:  

1. Adapt to Your Schedule

Tailor your training to fit your weekly routine:  

• Prioritize key workouts like intervals or long rides on days when you have more time.  

• Opt for shorter, high-intensity sessions during busier periods to maintain consistency without compromising progress.  

Tools like JOIN training plans automatically adjust your schedule to maximize efficiency.  

2. Address Your Weaknesses

Pinpoint areas for improvement and adjust your program accordingly. For example:  

• Struggling with climbing? Add hill repeats to your sessions.  

• Need to boost sprinting power? Focus on explosive drills.  

• Want better endurance? Incorporate longer Zone 2 rides.  

Targeted training will help you progress faster in areas that matter most.  

3. Fine-tune Your Training Zones

Ensure your training zones (e.g., Zone 2 for endurance or Zone 4 for threshold work) match your current fitness level. Reassess regularly to accommodate improvements. JOIN’s dynamic system does this automatically, ensuring your plan evolves as you do.  

4. Include Cross-Training and Recovery

Enhance your program by integrating:  

• Strength training for added power and injury prevention.  

• Yoga or stretching to improve flexibility and reduce tension.

• Swimming or other low-impact activities for active recovery.  

Schedule recovery days and periodic recovery weeks to prevent overtraining and give your body time to adapt.  

5. Monitor Progress and Adjust as Needed

Regularly review your progress:  

• Seek feedback from a coach for personalized guidance.  

• Stay flexible; modify your program if you experience fatigue or plateau.

Adjusting your approach ensures you stay on track toward your goals while maintaining long-term motivation. Following these strategies, you can transform a standard tempo training plan into a personalized roadmap for success optimized for your unique cycling needs and lifestyle.

Start With Tempo Training

Unlock your full cycling potential with JOIN's dynamic training plans. Whether you're a "weekend warrior" or preparing for a Gran Fondo, JOIN customizes your training program to match your fitness level, goals, and schedule, all while adapting daily based on your progress. 

Say goodbye to "one-size-fits-all" approaches and experience a training program that evolves with you. With JOIN's Readiness feature, you can track your recovery and performance to optimize your training and minimize the risk of injuries.

Start your free trial today. Sync your Garmin or Wahoo account, and let JOIN transform your cycling performance.