Tempo Workouts
Tempo workouts are sustained efforts at moderate intensity, just below your lactate threshold. They improve your body's ability to process lactate and help raise your sustainable power output over time.
26 workouts found
speed Tempo
2h 15m
Progressive Power Pyramid - Extended
Comprehensive pyramid workout with extended aerobic components. Builds multiple energy systems with extensive base work.
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Intensity: 7/10
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TSS: 99
speed Tempo
30m
Tempo Quick Hit 2x12
Ultra-efficient tempo session. Two moderate tempo efforts with minimal recovery for maximum time efficiency.
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Intensity: 5/10
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TSS: 28
speed Tempo
2h 45m
Tempo Progression 2x20 - Extended
Extended tempo progression with comprehensive aerobic development. Perfect for building muscular endurance and aerobic capacity simultaneously.
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Intensity: 5/10
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TSS: 128
speed Tempo
2h 35m
Tempo Foundation 3x15 - Extended
Comprehensive tempo session with extended aerobic base building. Ideal for building broad aerobic fitness alongside tempo power.
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Intensity: 5/10
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TSS: 116
speed Tempo
1h 5m
Tempo Foundation 3x15 - Short
Compact tempo session focusing on the core intervals. Quick and effective for time-crunched training days.
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Intensity: 5/10
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TSS: 57
speed Tempo
1h
Tempo Fartlek Session
Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.
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Intensity: 5/10
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TSS: 49
speed Tempo
1h 30m
Extended Pyramid Challenge
Comprehensive pyramid session moving through all aerobic intensities. Develops broad-spectrum endurance fitness.
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Intensity: 7/10
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TSS: 69
speed Tempo
1h 5m
Progressive Power Pyramid
Modern pyramid workout building through tempo to sweet spot. Trains multiple energy systems and teaches pacing progression.
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Intensity: 7/10
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TSS: 47
speed Tempo
1h 10m
Aerobic Tempo Low Cadence
Tempo workout with emphasis on force production and cadence control. Builds strength-endurance and pedaling efficiency.
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Intensity: 5/10
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TSS: 54
speed Tempo
1h 10m
Tempo Progression 2x20
Extended tempo efforts building muscular endurance and aerobic power. Perfect stepping stone to sweet spot training.
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Intensity: 5/10
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TSS: 56
speed Tempo
1h 15m
Tempo Foundation 3x15
Aerobic tempo session focusing on sustainable power just above aerobic threshold. Builds aerobic capacity with manageable intensity.
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Intensity: 5/10
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TSS: 60
speed Tempo
4h 50m
290min Epic Endurance with Tempo Segments
A major endurance building ride with strategic tempo segments to simulate race conditions
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Intensity: 6/10
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TSS: 213
speed Tempo
3h 50m
230min Long Endurance with Tempo Finish
A substantial endurance ride with a challenging tempo section toward the end
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Intensity: 6/10
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TSS: 167
speed Tempo
4h 20m
260min Endurance with Strategic Tempo
A long endurance ride with strategically placed tempo intervals for maximum training benefit
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Intensity: 6/10
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TSS: 192
speed Tempo
3h 40m
220min Endurance Builder with Tempo
A long endurance ride with tempo intervals to maintain intensity
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Intensity: 6/10
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TSS: 164