Tempo / Threshold Training

Tempo (or threshold) training is continuous or long-interval work performed at or just below the lactate threshold (LT2) / second ventilatory threshold, the intensity above which blood lactate rises sharply and effort becomes unsustainable (see Lactate Threshold (LT1 and LT2) and Ventilatory Thresholds (VT1 and VT2)). Practically, it is the "comfortably hard" pace you could maintain for about 40–60 minutes — close to functional threshold power/pace (FTP) in cycling and running (see Critical Power & Functional Threshold Power (FTP)).

By heart rate this typically falls around zone 3–4 of the 5-zone model (roughly 80–90% of HRmax / ~60–80% of HRR), at RPE 14–16 ("hard"). On the talk test, speech is broken into short phrases. Sessions are commonly run as a sustained 20–40 minute tempo block or as long "cruise intervals" (e.g., 3 × 10 min near threshold with short recoveries).

The training goal is to raise the threshold itself — to let the athlete sustain a higher absolute pace/power before lactate accumulation forces a slowdown. This is distinct from easy base work (which builds aerobic capacity, Long Slow Distance (LSD)) and from VO2max intervals (which target maximal aerobic power, HIIT (High-Intensity Interval Training)). In training- distribution terms, threshold work is the defining feature of the "threshold" and "pyramidal" models and the deliberately under-used middle zone in strict polarized training (see Training-Intensity Distribution (Polarized / Threshold / Pyramidal)).

• Performed at/just below lactate threshold (LT2)/second ventilatory threshold.
• "Comfortably hard," ~40–60 min sustainable pace; ≈ FTP intensity.
• Roughly zone 3–4: ~80–90% HRmax, RPE 14–16; talk in short phrases only.
• Formats: 20–40 min sustained tempo, or cruise intervals (e.g., 3 × 10 min).
• Goal: raise the threshold so a higher pace/power becomes sustainable.