Tempo Training | Heart Rate Zones 4 & 5
Tempo training is a type of cardiovascular training that involves sustained exercise at a steady pace, typically at heart rate zones 4 and 5. This type of training is designed to increase your lactate threshold, which is the point at which your body begins to accumulate lactate faster than it can be removed. By training at this level, your body can become more efficient at removing lactate, which can help you maintain a higher level of intensity for longer periods of time.
Tempo training is often used by endurance athletes such as runners, cyclists, and triathletes to improve their performance. Here are some of the benefits of tempo training:
Increased Lactate Threshold As mentioned, tempo training helps increase your lactate threshold, which is important for endurance sports. When your body can remove lactate more efficiently, it can help delay the onset of fatigue during prolonged exercise.
Improved Cardiovascular Fitness Tempo training improves your cardiovascular fitness by increasing your heart's efficiency and improving your blood flow. This can help reduce your resting heart rate and increase your stroke volume, which is the amount of blood your heart pumps with each beat.
Increased Mental Toughness Tempo training can be mentally challenging, as it requires you to sustain a high level of intensity for an extended period of time. By doing so, you can develop mental toughness and the ability to push through fatigue and discomfort.
To incorporate tempo training into your workouts, begin by determining your lactate threshold heart rate. This is typically the heart rate at which you begin to feel the burn in your muscles and can no longer hold a conversation. Once you have determined your lactate threshold heart rate, try to sustain that level of intensity for 20-30 minutes at a time.
Here are some examples of tempo training workouts:
Tempo Runs: Go for a run at your lactate threshold heart rate for 20-30 minutes. You can gradually increase the duration of your tempo runs as your fitness improves.
Tempo Cycling: Ride your bike at your lactate threshold heart rate for 20-30 minutes. You can also do this on a stationary bike or a spin bike.
Tempo Swimming: Swim at your lactate threshold heart rate for 20-30 minutes. This can be done in a pool or open water.
It's important to remember that tempo training is intense and should be done in moderation. Be sure to allow for adequate recovery time between workouts and consult with a healthcare professional before starting any new exercise program.