Tempo Training: The Foundation of Your Endurance Development
The tempo framework is the foundation of your endurance training. It builds the ability to sustain moderate to high power over extended periods, improving aerobic efficiency, muscular endurance, and fatigue resistance.
Why Tempo Training?
What’s in the Download?
When you download the ZIP file, you will receive:
✅ Four Training File Options – Compatible with different platforms:
✅ Full downloads below – The full progression of tempo sessions is outlined below, accompanied by a detailed voice note explaining how to execute the progression effectively.
The tempo framework is the foundation of your endurance training. It builds the ability to sustain moderate to high power over extended periods, improving aerobic efficiency, muscular endurance, and fatigue resistance.
Why Tempo Training?
- Strengthens your aerobic base.
- Improves your ability to hold power for long durations.
- Increases efficiency at sub-threshold intensities.
- Prepares you for harder sessions later in the training cycle.
What’s in the Download?
When you download the ZIP file, you will receive:
✅ Four Training File Options – Compatible with different platforms:
- TrainingPeaks (.zwo format)
- Zwift (.zwo format)
- Garmin (.fit file)
- Wahoo (.mrc file)
✅ Full downloads below – The full progression of tempo sessions is outlined below, accompanied by a detailed voice note explaining how to execute the progression effectively.
How to progress your tempo voice note
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✅ Extensive Tempo (6x10) Download
✅ Extensive Tempo (5x12) Download
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Individual Tempo Variations
These sessions are designed to add variety while still targeting the tempo system. They provide a different challenge to break up the monotony while maintaining the same training stimulus.
These sessions are designed to add variety while still targeting the tempo system. They provide a different challenge to break up the monotony while maintaining the same training stimulus.
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✅ Lactate clearance Tempo V1 Download
✅ Lactate clearance Tempo - Longer loaded start Download
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✅ Extensive tempo V2.0 Download
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