10 Key Sprint Triathlon Tempo Bike Sessions!
Want to Ride Stronger for Longer on Race Day?
Tempo bike training is crucial for sprint triathletes aiming to maintain a high speed throughout the bike segment while managing fatigue. Tempo efforts build your aerobic base and improve your ability to sustain a strong pace, allowing you to ride efficiently without burning out.
Below are 10 key tempo bike workouts to enhance your sprint triathlon performance.
1. Classic Tempo Intervals
Purpose: Build endurance and improve the ability to hold a steady, fast pace.
• Warm-up: 10-15 min easy spin + 5 min moderate effort
• Main Set: 5 x 5 minutes at tempo effort (80-85% of max heart rate) with 3 minutes easy recovery
• Cool-down: 10 min easy spin
2. Sweet Spot Intervals
Purpose: Target the “sweet spot” zone for maximum endurance and power.
• Warm-up: 10-15 min easy spin + 5 min at moderate intensity
• Main Set: 4 x 8 minutes at 85-90% FTP (Functional Threshold Power) with 4 minutes easy spin
• Cool-down: 10 min easy spin
3. Progressive Tempo Ride
Purpose: Increase endurance and work on pacing.
• Warm-up: 10-15 min easy spin
• Main Set: 5 min at easy pace, 10 min at moderate pace, 15 min at tempo pace, 10 min at moderate pace, 5 min at easy pace
• Cool-down: 10 min easy spin
4. Tempo Pyramid
Purpose: Build strength and endurance with varying intervals.
• Warm-up: 10-15 min easy spin
• Main Set: 2 minutes easy, 4 minutes at tempo, 6 minutes at tempo, 4 minutes at tempo, 2 minutes easy
• Cool-down: 10 min easy spin
5. Time Trial Effort
Purpose: Mimics the race effort for the bike portion of the triathlon.
• Warm-up: 15 min easy spin + 5 min moderate effort
• Main Set: 20-minute time trial at race pace (tempo effort)
• Cool-down: 10 min easy spin
6. Hill Tempo Intervals
Purpose: Develop power and endurance on hills while holding tempo effort.
• Warm-up: 10-15 min easy spin
• Main Set: 5 x 3-minute climbs at tempo effort, recover on the downhill or flat sections
• Cool-down: 10 min easy spin
7. Tempo Over/Under Intervals
Purpose: Improve pacing and tolerance to variations in intensity.
• Warm-up: 10-15 min easy spin
• Main Set: 4 x (3 min at tempo, 2 min above tempo, 3 min at tempo, 2 min recovery)
• Cool-down: 10 min easy spin
8. Negative Split Tempo Ride
Purpose: Improve pacing and the ability to finish strong.
• Warm-up: 10-15 min easy spin
• Main Set: Ride 60 minutes, with the first 30 minutes at a moderate pace and the second 30 minutes at a tempo pace (slightly faster)
• Cool-down: 10 min easy spin
9. Tempo Endurance Ride
Purpose: Build aerobic endurance while staying at a moderate-to-hard pace.
• Warm-up: 15 min easy spin
• Main Set: 45-60 minutes at tempo pace (80-85% max heart rate)
• Cool-down: 10 min easy spin
10. Race Pace Simulation
Purpose: Prepare for race day by simulating the bike leg intensity.
• Warm-up: 10-15 min easy spin + 5 min moderate effort
• Main Set: 30-40 minutes at race pace (tempo effort), followed by 10 min easy spin
• Cool-down: 10 min easy spin
Final Tips for Sprint Triathlon Tempo Biking:
• Maintain a steady cadence (90-100 rpm) during tempo intervals to avoid fatigue.
• Keep your body relaxed to reduce unnecessary energy expenditure.
• Focus on consistent nutrition and hydration to ensure peak performance during longer tempo sessions.
• Make sure to adjust your gear and cadence to match the terrain (e.g., hills, flats).
By incorporating these tempo bike sessions into your training, you’ll increase your stamina and efficiency, making the bike portion of your sprint triathlon more powerful and sustainable.
With consistent practice, race day will feel like another successful training session!
Ready to ride stronger for longer on race day?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.