Sprint Triathlon Training: 10 Zone 3 / Tempo Bike Workouts
Summary:
Zone 3 bike training, also known as tempo riding, sits at 76–90% of FTP, 80–87% of max heart rate and an RPE of 5–6. It feels steady but challenging, the kind of effort you can hold with focus but not comfort. This zone builds aerobic power, muscular endurance and pacing control. All key for sprint triathletes looking to ride strong without burning out. Use it wisely to simulate race intensity and sharpen your ability.
What Is Tempo Bike Training in Sprint Triathlon?
Tempo bike training is crucial for sprint triathletes aiming to maintain a high speed throughout the bike segment while managing fatigue. Tempo efforts build your aerobic base and improve your ability to sustain a strong pace, allowing you to ride efficiently without burning out.
These sessions are typically performed in Zone 3, where effort is steady but controlled, fast enough to build race-ready fitness, yet sustainable enough to maintain focus and form. Incorporating tempo rides into your sprint triathlon plan helps you stay smooth under pressure, dial in your pacing and transition into the run with more control. Below are 10 key tempo bike workouts to enhance your sprint triathlon performance.
Tempo Bike Training Metrics
FTP: 76–90% of FTP
Heart Rate: 80–87% of max HR
RPE: 5–6 (moderately hard)
Feeling: Controlled, steady effort. Working hard, but sustainable
Check your zones: Use FLJUGA’s free FTP and Heart Rate Calculators.
10 key tempo bike workouts
1. Continuous Tempo Block
Purpose: Build sustained aerobic pressure
Warm-Up: 15 min spin + cadence
Main Set: 2 x 15 min @ Zone 3 (3 min easy spin between)
Cool-Down: 10 min spin
2. Tempo Ladder Set
Purpose: Reinforce pacing control across varied durations
Warm-Up: 15 min spin
Main Set: 10 – 15 – 20 min @ Zone 3 (5 min easy spin between)
Cool-Down: 10 min spin
3. Over-Under Tempo Blocks
Purpose: Shift between upper Zone 2 and lower Zone 3
Warm-Up: 15 min spin
Main Set: 4 x (5 min @ Zone 2 + 5 min @ Zone 3)
Cool-Down: 10 min spin
4. Split Tempo Session
Purpose: Break aerobic effort into focused blocks
Warm-Up: 10 min spin
Main Set: 3 x 10 min @ Zone 3 (3 min easy spin between)
Cool-Down: 10 min spin
5. Progressive Zone Build
Purpose: Build through aerobic and threshold effort in a single set
Warm-Up: 12 min spin
Main Set: 10 min @ Zone 2 – 10 min @ Zone 3 – 10 min @ Zone 4
Cool-Down: 10 min spin
6. Short Repeats Tempo
Purpose: Reinforce control over short Zone 3 intervals
Warm-Up: 10 min spin + drills
Main Set: 6 x 6 min @ Zone 3 (2 min spin between)
Cool-Down: 10 min spin
7. Mid-Ride Tempo Blocks
Purpose: Apply pressure mid-ride with controlled intensity
Warm-Up: 15 min spin
Main Set: 15 min @ Zone 3 – 10 min easy spin – 10 min @ Zone 3
Cool-Down: 10 min spin
8. Long Tempo Push
Purpose: Develop sustained focus and resilience
Warm-Up: 15 min spin
Main Set: 1 x 30 min @ Zone 3
Cool-Down: 10 min spin
9. Build + Hold Tempo
Purpose: Progress into a strong aerobic effort
Warm-Up: 12 min spin
Main Set: 10 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min spin
10. Tempo Blocks with Cadence Drill
Purpose: Hold Zone 3 while refining pedalling technique
Warm-Up: 15 min spin + high cadence
Main Set: 3 x 8 min @ Zone 3 (1 min cadence spin between)
Cool-Down: 10 min spin
Final Tips for Sprint Triathlon Tempo Biking:
• Maintain a steady cadence (80-100 rpm) during tempo intervals to avoid fatigue.
• Keep your body relaxed to reduce unnecessary energy expenditure.
• Focus on consistent nutrition and hydration to ensure peak performance during longer tempo sessions.
• Make sure to adjust your gear and cadence to match the terrain (e.g., hills, flats).
FAQ: Tempo Bike Sessions
What is a tempo bike session?
A tempo session is designed to target Zone 3, which involves a moderately hard but sustainable effort level. This type of training effectively improves your aerobic capacity and endurance.
Why are tempo rides important for sprint triathlon?
They develop muscular endurance, pacing control and mental focus. Key for holding a strong, steady effort during a short but intense race.
How often should I include tempo bike sessions?
Once per week during your base and build phases is ideal. Combine them with recovery rides and threshold or interval sessions for balanced training.
Are tempo bike workouts beginner-friendly?
Yes! They’re less intense than threshold rides and easily scalable. Beginners can start with shorter efforts and gradually increase duration.
FURTHER READING: BUILD TEMPO BIKE FITNESS
Triathlon Training: What Is Zone 3 / Tempo?
Triathlon Bike Training: What Is Zone 3 / Tempo?
Sprint Triathlon: 10 Tempo Run Sessions
Sprint Triathlon: 10 Tempo Swim Sessions
Sprint Triathlon: 10 Key Brick Sessions
Sprint Triathlon: When to Take a Recovery Week
Final thoughts
By consistently incorporating these focused tempo bike sessions into your regular training routine, you’ll significantly increase both your stamina and overall efficiency on the bike. This will make the cycling portion of your sprint triathlon not only more powerful but also much more sustainable throughout the race. With dedicated and consistent practice over time, you’ll find that race day feels less stressful and more like an extension of your successful training sessions!
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.
