Olympic Triathlon Bike Training: 10 Tempo Sessions
SUMMARY
Tempo riding, typically 76–90% of FTP, 80–87% of max heart rate or RPE 5–6. Is key to building aerobic strength, pacing control and muscular endurance for your Olympic triathlon. These 10 Zone 3 bike sessions help you ride strong, stay efficient and set up a fast run on race day.
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!
Zone 3 Tempo Training Metrics for Cyclists:
Power (FTP): 76–90% of Functional Threshold Power
Heart Rate: 80–87% of Maximum Heart Rate
Effort Level (RPE): 5–6. Strong, steady, controlled
Cadence (optional): 85–95 rpm or 60–70 rpm for muscular endurance
Breathing: Controlled. Can speak in short phrases
Use with: FLJUGA’s FTP and HR calculators to find your exact Zone 3 range
Zone 3 is your sweet spot for strength-building, just below threshold, but far above easy spinning.
10 Zone 3 bike sessions
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: Tempo Sessions
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 76–90% of FTP, while threshold rides are harder, at or near FTP (91–105%).
Can I combine tempo rides with brick workouts?
Yes. Tempo rides followed by short runs are perfect for race simulation and transition training.
FURTHER READING: BUILD YOUR OLYMPIC POWER
Olympic Triathlon: What Is Zone 2 / Endurance?
Olympic Triathlon: What Is Zone 3 / Tempo?
Olympic Triathlon: What Is Zone 4 / Threshold?
Olympic Triathlon: What Is Zone 5 / VO2 Max?
Olympic Triathlon: 10 Tempo Swim Sessions
Olympic Triathlon: 10 Tempo Run Sessions
Olympic Triathlon: Recovery Week
Olympic Triathlon: Beginner’s Guide
Final Thoughts
Tempo bike training is the foundation for building strong, consistent race-day performances at Olympic triathlon. It teaches you to hold power under pressure, manage effort over long distances and stay efficient through every kilometre. When used consistently, Zone 3 riding sharpens both your physical endurance and mental control, helping you conserve energy without sacrificing speed. Add these sessions to your weekly plan and you’ll arrive on race day with the strength, pacing and confidence to ride smart and run strong.
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.
