Triathlon Training: What Is Zone 3 / Tempo?
SUMMARY:
Zone 3 — around 80–87% of max heart rate, 76–90% of FTP, and 95–98% of CSS swim speed (RPE 6–7) — is your tempo zone for triathlon training. It feels comfortably hard, sustainable with effort, and requires focus to maintain. Zone 3 improves aerobic power, pacing discipline, and muscular endurance across all three disciplines. It’s ideal for steady efforts that build the strength to hold pace under fatigue without tipping into threshold.
What Is Tempo Training?
Tempo training is a foundational element of endurance sports, designed to enhance sustained speed, aerobic efficiency, and fatigue resistance. In triathlon, this training method helps athletes hold race pace for longer durations by improving lactate threshold, fuel utilisation, and muscular endurance. Falling within Zone 3 on a five-zone scale, tempo training is often referred to as “comfortably hard”—an effort that is challenging but sustainable for extended periods. Tempo training occurs at an intensity just below the lactate threshold, where the body can still efficiently clear lactate while maintaining a strong, controlled effort. At this pace, the cardiovascular system is working hard but not at maximum capacity, making it an ideal training zone for developing aerobic power and delaying fatigue onset.
Key Physiological Adaptations from Tempo Training:
✅ Lactate Clearance Efficiency – Increases the body’s ability to buffer and remove lactate, delaying the point of exhaustion.
✅ Aerobic Capacity Development – Expands mitochondrial density, improving oxygen utilization for endurance performance.
✅ Fat Utilization – Enhances metabolic efficiency, increasing reliance on fat for energy and preserving glycogen stores.
✅Neuromuscular Adaptation – Strengthens slow-twitch muscle fibers for sustained power output.
By staying just under threshold, tempo training builds endurance while avoiding excessive fatigue accumulation.
How Tempo Training Benefits Triathletes
Increases Sustainable Speed & Endurance
Triathletes must hold a strong pace over long durations. Tempo training increases the body’s ability to maintain high-intensity effort without fatigue.
Raises Lactate Threshold
Tempo workouts help push back the point where lactate accumulates, allowing for higher-intensity efforts to feel more sustainable.
Optimises Energy Efficiency
Sustained tempo efforts train the body to utilize fat as a primary energy source, reducing dependence on glycogen and delaying depletion in long races.
Enhances Race Pacing & Control
Triathletes who train at tempo intensity develop better pacing strategies, reducing the likelihood of early fatigue or late-race slowdowns.
How to Incorporate Tempo Training Into Triathlon Workouts
Cycling Tempo Workout Example
Warm-up:
15 minutes easy spinning
Main Set:
• 3 x 15 minutes at a sustained, moderate-hard effort
• 5-minute easy spin recovery between efforts
Cooldown:
10 minutes easy spinning
Running Tempo Workout Example
Warm-up:
10-15 minutes easy jogging
Main Set:
• 4 x 10 minutes at a steady, controlled pace slightly below threshold
• 3-minute jog recovery between efforts
Cooldown:
10 minutes easy running
Swimming Tempo Workout Example
Warm-up:
400m easy swim + drills
Main Set:
• 4 x 300m at a strong, consistent pace (just below race effort)
• 45 seconds rest between reps
Cooldown:
200m easy swim
Mini FAQ: Tempo Training in Triathlon
What is tempo training in triathlon?
Tempo training involves steady efforts at a “comfortably hard” pace—typically around 80–87% of max heart rate (run), 76–90% of FTP (bike), and 95–98% of CSS swim speed (RPE 6–7). It’s designed to build aerobic strength and pace control. Check your zones with FLJUGA’s free Heart Rate Calculator. Start here.
Why is tempo training important for triathletes?
It trains your body to sustain faster paces for longer without fatigue, improving your race-day pacing and endurance across all three disciplines.
How often should triathletes do tempo workouts?
Once per week is ideal during the base and build phases, especially for longer-distance athletes looking to improve sustained speed.
What do tempo workouts look like?
Examples include 20–40 minutes at tempo pace or broken intervals like 2 x 15 minutes with short recoveries, done on the bike or run.
When should I add tempo training to my plan?
Start adding tempo sessions early in your base phase and maintain them through your build period for optimal endurance gains.
Final Thoughts
Tempo training is a critical component of triathlon preparation, enhancing sustained endurance, efficiency, and pacing control. By training just below the lactate threshold, athletes improve race-day performance, energy utilization, and overall aerobic power.Strategic incorporation of tempo workouts leads to faster, more efficient, and better-conditioned triathletes.
Are you ready to find your rhythm and build unstoppable endurance with tempo training?
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.