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Learning About Tempo Workouts

This article talks about tempo workouts, what they are, when they’re needed and if they are always the best way?

Training comes in many forms and phases. You’ll hear about flexibility training, cross training, strength training, base training, etc. Another method that many are considering as part of their training for cycling as well as running is tempo training or tempo workouts. Athletes are often using tempo training as opposed to interval training.

What are indeed tempo workouts?

According to the dictionary, the term tempo run means, “a rate of performance at a steady pace”. This description is very accurate when used in reference to tempo workouts. Tempo workouts are when you run or pedal at a steady pace using about 70-80% of your maximum aerobic capacity.

Tempo workouts help you in training by helping your body get used to go going at a steady pace for a certain amount of time, a quality that can help you during competition. They are also great for conditioning the mind to believe and accept that you will be going as a specified speed for a specified distance in a race or competition.

Sample of Tempo Workout

An example of a tempo workout may help you to better understand them and how they can be beneficial to your training program. The use of a heart rate monitor is part of the tempo workouts. Knowing what your normal maximum heart rate is will be helpful because you can perform your tempo work at an intensity that’s 75-85% of your maximum heart rate. Tempo workouts should not be put in as part of your base training, but rather after you’ve been training for 6 to 8 weeks. The tempo rides should also be done is as low as possible of a gear. The best tempo workouts are those done outdoors.

For a novice cyclist, a good tempo workout would consist of a 10 to 20 minute warm up followed by 3 tempo workout sessions 10 minutes long. After each 10-minute session, pedal at an easy pace for 3 minutes. Follow the last one up with 10 to 20 minutes of cooling down. Regardless of what kind of training program or session you’re in, don’t forget to always warm up before starting and cool down when you’re finished.

Tempo workouts can easily be integrated into your training plan. You’ll find that the pace at which tempo workouts have your pedaling will be far more beneficial than if you went at an easy pace all the time. One reason for this is that they come very close to using the paces you’ll be using during competitions. Another reason is that when you mix up the speeds and paces when you race, you’re at a lesser chance of becoming injured than if you raced all at one speed.

Written by alastair · Filed Under Plans