Olympic Triathlon Bike Training: 10 Tempo Sessions
Why Tempo Bike Training Matters for Olympic Triathlon
Tempo training is the key to developing the aerobic endurance, sustained power, and race-day pacing you need for a strong 40 km ride. Tempo rides target the moderately hard zone — about 76–90% of your functional threshold power (FTP) or perceived effort. Riding at tempo intensity builds aerobic strength, fatigue resistance, and pacing control — all critical for handling the demands of a 40 km bike leg and setting up a strong run. Well-structured tempo work teaches you to ride fast while staying efficient and conserving energy for the final push.
These 10 essential tempo bike sessions will help you build the strength and stamina required to hold a fast, controlled effort from start to finish!
1. Classic Tempo Ride
Purpose: Build aerobic strength with sustained tempo pacing
Warm-Up: 15 min easy spin
Main Set: 45 min @ Zone 3
Cool-Down: 10 min spin
2. Tempo Repeats
Purpose: Split tempo work into repeatable blocks
Warm-Up: 15 min spin
Main Set: 3 x 15 min @ Zone 3 (4 min spin between)
Cool-Down: 10 min spin
3. Progressive Tempo Build
Purpose: Increase effort gradually within Zone 3 range
Warm-Up: 15 min spin
Main Set: 10 min @ low Zone 3 – 10 min @ mid Zone 3 – 10 min @ high Zone 3
Cool-Down: 10 min spin
4. Ladder Tempo Ride
Purpose: Add variety and load using ascending/decreasing blocks
Warm-Up: 15 min spin
Main Set: 10 – 15 – 20 – 15 – 10 min @ Zone 3 (3 min spin between)
Cool-Down: 10 min spin
5. Broken Tempo Intervals
Purpose: Accumulate tempo work with active recoveries
Warm-Up: 12 min spin
Main Set: 5 x 8 min @ Zone 3 (2 min easy spin)
Cool-Down: 10 min spin
6. Tempo with Low Cadence Work
Purpose: Build muscular endurance at tempo intensity
Warm-Up: 15 min spin + cadence drills
Main Set: 4 x 10 min @ Zone 3 (low cadence, 60–70 rpm) with 3 min spin between
Cool-Down: 10 min spin
7. Float Tempo Blocks
Purpose: Maintain steady pressure with no full rest
Warm-Up: 15 min spin
Main Set: 3 x 12 min @ Zone 3 with 4 min @ Zone 2 float between
Cool-Down: 10 min spin
8. Overdistance Tempo Ride
Purpose: Extend aerobic capacity at a sustainable effort
Warm-Up: 15 min spin
Main Set: 60 min @ Zone 3
Cool-Down: 10 min spin
9. Split Tempo Session
Purpose: Hold strong pacing over separated blocks
Warm-Up: 12 min spin
Main Set: 2 x 20 min @ Zone 3 (5 min spin between)
Cool-Down: 10 min spin
10. Tempo into Threshold
Purpose: Finish tempo work with a strong push to threshold
Warm-Up: 15 min spin
Main Set: 30 min @ Zone 3 – 10 min @ Zone 4
Cool-Down: 10 min spin
Final Tips for Tempo Bike Training
Hold Consistent Effort: Aim for steady power or heart rate throughout your tempo rides.
Practice Race Nutrition: Especially on longer tempo rides, simulate race fuelling strategies.
Train in Aero Position: Staying aero while riding tempo builds critical strength for race day.
Tempo training builds the strength and control to ride efficiently, push the pace, and set up a great run!
FAQs
How often should I do tempo bike rides?
Most athletes complete 1–2 tempo rides per week, depending on training phase and recovery needs.
What’s the difference between tempo and threshold rides?
Tempo rides are slightly easier, falling around 75–90% of FTP, while threshold rides are harder, at or near FTP (90–105%).
Can I combine tempo rides with brick workouts?
Yes — tempo rides followed by short runs are perfect for race simulation and transition training.
Final Thoughts
Tempo bike training is the foundation for building strong, consistent race-day performances at Olympic triathlon.
Which tempo session will you tackle first to boost your bike strength and pacing?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.