Triathlon: What is Tempo Training?
Want to build serious endurance with tempo training?
Tempo training is a foundational element of endurance sports, designed to enhance sustained speed, aerobic efficiency, and fatigue resistance. In triathlon, this training method helps athletes hold race pace for longer durations by improving lactate threshold, fuel utilization, and muscular endurance.
Falling within Zone 3 on a five-zone scale, tempo training is often referred to as “comfortably hard”—an effort that is challenging but sustainable for extended periods. By strategically incorporating tempo sessions into a training plan, triathletes can develop the ability to push harder without crossing into anaerobic fatigue.
This article explores the science behind tempo training and how to implement it effectively in triathlon preparation.
The Science Behind Tempo Training
Tempo training occurs at an intensity just below the lactate threshold (LT), where the body can still efficiently clear lactate while maintaining a strong, controlled effort.
At this pace, the cardiovascular system is working hard but not at maximum capacity, making it an ideal training zone for developing aerobic power and delaying fatigue onset.
Key Physiological Adaptations from Tempo Training:
✅ Lactate Clearance Efficiency – Increases the body’s ability to buffer and remove lactate, delaying the point of exhaustion.
✅ Aerobic Capacity Development – Expands mitochondrial density, improving oxygen utilization for endurance performance.
✅ Fat Utilization – Enhances metabolic efficiency, increasing reliance on fat for energy and preserving glycogen stores.
✅ Neuromuscular Adaptation – Strengthens slow-twitch muscle fibers for sustained power output.
By staying just under the anaerobic threshold, tempo training builds endurance while avoiding excessive fatigue accumulation.
How Tempo Training Benefits Triathletes
Increases Sustainable Speed & Endurance
Triathletes must hold a strong pace over long durations. Tempo training increases the body’s ability to maintain high-intensity effort without fatigue.
Raises Lactate Threshold
Tempo workouts help push back the point where lactate accumulates, allowing for higher-intensity efforts to feel more sustainable.
Optimizes Energy Efficiency
Sustained tempo efforts train the body to utilize fat as a primary energy source, reducing dependence on glycogen and delaying depletion in long races.
Enhances Race Pacing & Control
Triathletes who train at tempo intensity develop better pacing strategies, reducing the likelihood of early fatigue or late-race slowdowns.
How to Incorporate Tempo Training Into Triathlon Workouts
Cycling Tempo Workout Example
🔹 Warm-up: 15 minutes easy spinning
🔹 Main Set:
• 3 x 15 minutes at a sustained, moderate-hard effort
• 5-minute easy spin recovery between efforts
🔹 Cooldown: 10 minutes easy spinning
Running Tempo Workout Example
🔹 Warm-up: 10-15 minutes easy jogging
🔹 Main Set:
• 4 x 10 minutes at a steady, controlled pace slightly below threshold
• 3-minute jog recovery between efforts
🔹 Cooldown: 10 minutes easy running
Swimming Tempo Workout Example
🔹 Warm-up: 400m easy swim + drills
🔹 Main Set:
• 4 x 300m at a strong, consistent pace (just below race effort)
• 45 seconds rest between reps
🔹 Cooldown: 200m easy swim
Final Thoughts
Tempo training is a critical component of triathlon preparation, enhancing sustained endurance, efficiency, and pacing control. By training just below the lactate threshold, athletes improve race-day performance, energy utilization, and overall aerobic power.
Strategic incorporation of tempo workouts leads to faster, more efficient, and better-conditioned triathletes.
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.