Tempo refers to a fast, steady effort in cycling or running, harder than aerobic pace but sustainable over extended periods. It builds endurance and strength.
Tempo rides tend to be performed between 76-90% Functional Threshold Power and a feeling as though you are riding “comfortably hard.” For running, tempo pace is below the lactate threshold but still manageable to the extent that your body continues to eliminate the lactic acid. Tempo work acclimates your body to speed as well as enhances performance in the race in the long run.
