Tempo training can be extremely effective when used well and can allow you to achieve similar results on far far less training time. By tempo training I mean training between aerobic threshold (AeT) the part of training when you just start working and anaerobic threshold (AnT) where you can race for 30-60min at most.

Sometimes I get irked when I hear tempo training getting criticised for being ineffective or even detrimental. The truth, I believe, like all sorts of training is that it is done badly, here is why I think that is.

Not enough discipline When athletes train at a low volume the averages creep up, the intensity of recovery rides, aerobic base rides warm ups cool downs and intervals breaks all creep up. It is important to keep clear distinctions between your intensities and not end up with all your riding quite hard but not hard enough to get the effect you want or easy enough to allow recovery. When you look at a power file you should be clearly see when you were riding tempo and when not, if you can’t your probably going to hard the rest of the time.

Not enough variation of intensity Training a range of intensities will allow you to develop in a balanced way and give a number of different stimuli. There is no ‘magic’ intensity do not over emphasise 70%, 80%, 90% 100% of threshold or you will stagnate and not improve.

Not enough recovery If you are using a lower volume tempo training approach you need more recovery. More days off and more longer breaks to allow complete recovery. Too often I see athletes struggling because they have free time and throw in extra training because they feel good. Just like an interval session you need to see clear differences between your rest periods in terms of days and occasionally weeks.

The hardest thing for an athlete to do is not train. You can’t sit still. You feel like you should be out there working
Graeme Obree