Tempo Defined: For simplicity sake,
we use the term tempo here to cover a
broader range than usual. We expand
the definition here to mean any workout,
interval or steady, that focuses on time
spent in Zone 4 (an intensity that is hard
but sustainable).
Caution:
- Only commence tempo workouts once you have
approximately 8 weeks of base training in at
an easy intensity to allow for your muscles
and connective tissue to be ready to
function safely at the higher intensity.
- Do a thorough warm-up before commencing
the tempo portion of the workout.
Follow the workout with a cool down.
Remember the 4 rules of Tempo workouts:
Start
at a volume (duration or # reps) and
intensity that you know you can complete
comfortably.
Build
your intensity within the workout, starting
at a lower intensity and then increasing it
slowly.
Increase
the workload slowly from week to week and
only if the previous workload was completed
effectively.
Change
the interval length if you are no longer
progressing in fitness. |
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Swim |
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Workout |
100m intervals |
|
Intensity |
Start at PE7
(getting hard) and build to PE8
(hard but sustainable) |
|
Rest Interval |
Start by resting
till you feel recovered and time how
long this takes. |
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Build |
1st) Build the
volume up to the equivalent of your
race distance (ie 15 x 100 for
Olympic distance). Build slowly from
week to week, adding one or two
additional reps per week. Only
increase the workload if you were
able to complete the preceding
workout with good form and feeling
strong.
2nd) Your pace/speed will naturally
get faster. Watch it and set
some goals to challenge yourself to
swim the intervals faster while
still maintaining good form.
3rd) Your rest interval till
recovered will naturally decrease as
you get fitter. To challenge
yourself, start subtracting 10 or 15
seconds each week off of the rest
interval till it's as little as 15
seconds total. |
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Bike |
|
Workout |
5 minute
intervals |
|
Intensity |
Start at PE7
(getting hard, low Zone 4) and build
to PE8 (hard but sustainable, mid to
high Zone 4) |
|
Rest Interval |
Start by riding
easy till you feel recovered.
Track how long this takes.
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|
Build |
1st: Start
with 1 or 2 intervals at an
intensity you know you can complete
and still feel strong at the end.
Next, build the volume up to 4-8
intervals, the shorter your goal
race, the fewer the intervals. Build
slowly, adding one rep per week.
Only increase the workload if you
were able to complete the preceding
workout with good form and at the
target intensity, no higher.
2nd: Your speed/power will
naturally increase but remember to
keep your cadence at your normal
level (~90rmp's). If you are
on an indoor trainer, you can
increase the workload by increasing
the resistance or power setting.
If riding outside, you can get some
indication as to progress by your
cyclo-computer speed though there
are many variables such as wind and
route from week to week.
3rd: As you get fitter, you
will recover more quickly. If
you completed the previous week's
workout still feeling strong, take
30 seconds off the recovery time
between intervals. |
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Run |
|
Workout |
1km intervals |
|
Intensity |
Start at PE7
(getting hard, low Zone 4) and build
to PE8 (hard but sustainable, mid to
high Zone 4) |
|
Rest Interval |
Jog 200m then
walk till you feel recovered.
Time how long this takes.
|
|
Build |
1st: Start
with 1 or 2 intervals at an
intensity you know you can complete
and still feel strong at the end.
Next, build the volume up to 4-6
intervals, the shorter your goal
race, the fewer the intervals. Build
slowly, adding one rep per week.
Only increase the workload if you
were able to complete the preceding
workout with good form and at the
target intensity, no higher.
2nd: If your volume is now
built up, start running each
interval slightly faster (ie 5
seconds per km). Only increase
speed if you are still maintaining
good form through to the end of each
interval.
3rd: Your rest interval till
recovered will naturally decrease as
you get fitter. To challenge
yourself, first limit your walking
recovery to 200m (after the 200m
jog) so you are recovering over a
distance of 400m. Now, each
week make logical steps (less
walking/more jogging) towards a rest
interval of 350 jogging and 50m
walking. |
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