The topic of Tempo training is not new and is addressed by many coaches. Two of the three coaches that I have had the privilege to train with have addressed this topic specifically.  Over the past 10 years there have been huge gains in the physiology testing/training for cyclist, primarily due to technology. So there are some hard facts/data to give this topic some teeth.

I realize that in the cycling community terms are not universally the same and that there is no single best way to train. You have to find what works best for you, what your goals are, how many hours a week you can dedicate to riding and how important is it to you to improve.
Here we go:
Statement: Tempo riding is not the same as Active Recovery
Let’s look at a chart from one of the leading US Coaches/Trainers (Dr. Andy Coggan, PhD)
“Expected Physiological Adaptations from Training Zones 1-7”
1. Familiarize yourself with the Rows 1-3 i.e., the name of each Zone (row 2) and the riding time spent in each zone (row 3)
2. Now look at the ‘Tempo’ column and compare the number of x’s in each physiological zone to Z1 (Active Recovery) or Z2 Aerobic Capacity columns. What do you see?  Correct, you are tasking your physiology to a much greater degree than Z1 or Z2.
3. Is there a place for Z1 and Z2 rides? Absolutely
4. Depending on what you want to improve in your riding, you will have to train your Z4, Z5 and Z6 also.
So you ask me…”Dudley….what exactly is my Z3 or Tempo zone effort”? Excellent question…Here ya go:
a. 76-90% of your Functional Threshold in power/watts
b. 84-94% of Max Heart Rate
c. 3-4 out of 7 of perceived effort.
Note: Notice it is range not a specific number.
Note2: This is not easy riding or recovery riding.
Question: So how does this work in a Group ride? Another excellent question…
a. Notice from the chart that the ride duration is 1-4 hours. If you think you can spend 4 hours at your Z3 (Tempo), please apply to Team Radio Shack.
b. The peloton will naturally sort itself out according to fitness and there is a constant shuffling from front to back.
c. Group rides present a challenge because the draft reduces your effort and if the draft is too big you fall into your Z1/Z2…
d. But this is ok; just think of it as a weird/slow /long interval session.
e. Effort is the same on hills and downhill.
f. Throw is some jumps or attacks if you need some spice on your spaghetti, just don’t blow the ride because I am not chasing.
Hope you like the chart.
-Dudley

Extended Physiological Adaptations from Training in Zones 1-7

Zone 1

Zone 2

Zone 3

Zone 4

Zone 5

Zone 6

Zone 7

Active Recovery

Aerobic Capacity

Tempo

Threshold

VO2 Max

Anaerobic Capacity

Neuromuscular Power

Example Length

30-90 minutes

1-6 hrs

1-4 hrs

8-30 min

3-6 min

1 min

5-15 sec

Increased Plasma volume

x

x

xx

xxx

xxxx

x

x

Increased mitochondrial enzymes

x

xx

xxx

xxxx

xx

x

x

increased lactate threshold

x

xx

xxx

xxxx

xx

x

x

increased muscle glycogen storage

x

xx

xxxx

xxx

xx

x

x

hypertropy of slow twitch muscle fibers

x

x

xx

xx

xxx

x

x

increased muscle capillarization

x

x

xx

xx

xxx

x

x

interconversion of fast twitch muscle fibers

x

xx

xxx

xxx

xx

x

x

increased stroke volume/maximal cardiac output

x

x

xx

xxx

xxxx

x

x

increase VO2 Max

x

x

xx

xxx

xxxx

x

x

increased muscle high energy (ATP/PCr) stores

x

x

x

x

x

x

xx

Increased anaerobic capacity (lactate tolerance)

x

x

x

x

x

xxx

x

Hypertrophy of fast twitch fibers

x

x

x

x

x

x

xx

increased neuromuscular power

x

x

x

x

x

x

xxx