Ride Strong: 10 Tempo Bike Sessions for Olympic Triathlon!
Wondering how to ride faster and stronger during your Olympic triathlon bike leg?
Tempo training is the key to developing the aerobic endurance, sustained power, and race-day pacing you need for a strong 40 km ride.
Why Tempo Bike Training Matters for Olympic Triathlon
Tempo rides target the moderately hard zone — about 75–90% 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!
10 Key Tempo Bike Workouts for Olympic Triathlon
1. Classic Tempo Ride
Purpose: Build sustained aerobic endurance.
Warm-up:
15 min easy spin + drills
Main Set:
3 x 10 min at tempo intensity (5 min easy spin between sets)
Cool-down:
10 min easy spin
2. Progressive Tempo Build
Purpose: Train the ability to ramp up intensity.
Warm-up:
15 min easy spin
Main Set:
10 min moderate
10 min tempo
10 min strong tempo
5 min near threshold
Cool-down:
10 min easy spin
3. Sweet Spot Intervals
Purpose: Push endurance close to threshold without over-fatigue.
Warm-up:
15 min easy spin
Main Set:
4 x 12 min at upper-tempo (85–90% FTP) (4 min easy spin recovery)
Cool-down:
10 min easy spin
4. 40 km Race-Pace Effort
Purpose: Simulate race pacing and sharpen focus.
Warm-up:
15 min easy spin
Main Set:
40 km at goal race pace (steady watts or heart rate)
Cool-down:
10 min easy spin
5. Rolling Hills Tempo Ride
Purpose: Build strength for variable race courses.
Warm-up:
15 min easy spin
Main Set:
3 x 12 min tempo effort, including short hill surges (3 min recovery)
Cool-down:
10 min easy spin
6. Over-Under Tempo Intervals
Purpose: Handle fluctuating race conditions and stay strong.
Warm-up:
15 min easy spin
Main Set:
5 min tempo
2 min just above tempo
5 min tempo
2 min just above tempo
Repeat 3 times
Cool-down:
10 min easy spin
7. Big Gear Strength Tempo
Purpose: Build muscular endurance and cycling power.
Warm-up:
15 min easy spin
Main Set:
4 x 10 min big gear (low cadence 60–70 RPM) at tempo, 5 min recovery
Cool-down:
10 min easy spin
8. Negative Split Ride
Purpose: Train disciplined pacing and strong finishes.
Warm-up:
15 min easy spin
Main Set:
20 km moderate effort
20 km tempo to race pace
Cool-down:
10 min easy spin
9. Tempo with Surges
Purpose: Prepare for unpredictable race efforts.
Warm-up:
15 min easy spin
Main Set:
3 x 12 min tempo with 15-sec hard surges every 3 min (3 min recovery)
Cool-down:
10 min easy spin
10. Race Simulation Brick
Purpose: Test bike-to-run transition fitness and
Warm-up:
15 min easy spin
Main Set:
40 km bike at race effort
Run:
Quick Transition-warm up 5 mins - 5 km at race pace
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 About Tempo Bike Training for Olympic Triathlon
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.