Tempo Workouts

Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”

Tempo Workouts

Tempo workouts are used sparingly as a bridge to higher intensity threshold work or to simulate marathon-distance race pace. These are steady-state aerobic tempo sessions below your lactate threshold, but above your aerobic threshold (more on these terms). So they are “comfortably hard” to sustain over the duration of the interval, which can range from 20-60 minutes. You can integrate these into an endurance workout or do a tempo workout on its own after an easy warmup and before a warmdown. The progression for these workouts is to increase your time at intensity and then decrease the recovery time between the intensity bouts. You’ll typically want to schedule at least one recovery day between these workouts.

Comfortably Hard (Tempo) Zone:

  • Intensity: Above your aerobic threshold (AeT) for sustained durations
  • Heart Rate: 90-94% of lactate threshold heart rate (LTHR)
  • Power: 76-90% of functional threshold power (FTPw)
  • Pace: 106-113% of functional threshold pace (FTPa)

Total Time at Intensity: 30 minutes to 2 hours

Interval Time: 20-60 minutes

Work to Rest Ratio: 5:1 to 8:1

How Often: 2-4 workouts per week during endurance training phase

Purpose: Used sparingly as a bridge to threshold work, to build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.

Sample Workout: 90-minute endurance run with 30-minute tempo in the middle

Tempo Workout Examples

  • Sub-LT tempo 20-on/3-off x [2-6]
  • Sub-LT tempo 30-on/5-off x [2-4]
  • Uphill Sub-LT tempo 20-on/3-off x [2-6]
  • Uphill Sub-LT tempo 30-on/5-off x [2-4]
  • Endurance + Sub-LT tempo @ 20-60 min
Updated on February 5, 2025

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