Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #5
Struggling with sports nutrition and not sure where to start? In this Qwik Kiwi Coaching group coaching call, special guest Jade Winter – Registered Nutritionist and triathlete who has represented New Zealand – shares her expert advice on the first five nutrition basics every athlete needs to get right. Whether you’re training for a triathlon, running, cycling, or just looking to fuel your performance better, Jade breaks down the fundamentals so you can feel stronger, recover faster, and perform at your best.
View More Crunching the Basics: 5 Key Nutrition Habits Every Athlete Must Nail | Jade Winter Nutrition
Tempo is the intensity that can be sustained for longer durations. It is the intensity that is used in marathon mountain bike events, gravel races, Ironman and Ironman 70.3 events. This session gives a single, sustained exposure to this intensity. This workout is great to include early in a build up, or later in a build up to enhance aerobic efficiency or as a recovery session.
View More Sunday Smart-Trainer Session: FWTF 40min Ride
In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Mixed Intensity 2
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run: 20/15/10/5min Tempo Runs
A jaffa twist on the classic bliss balls. Great for energy with training, or for taking to work for a snack.
View More Chef Ray: Date and Orange Balls
Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.
View More Monday’s Brick: Dr Yelling’s Race Replication Brick C
This session is based on the favorite workout of Amelie Kretz, who is an elite Canadian triathlete competing on the ITU circuit.
The session is a great way to develop your ability to develop your top-end intensity and your ability to sustain it. Perfect for draft-legal triathletes, road cyclists, and mountain bikers.
Swimming at a sustained pace with short rest intervals will enhance your swimming fitness. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Swim Tempo
Exposing your body to a range of running paces and intensities prepares you for events when the intensity can be quite high but you need to sustain that pace. This session is a great for building your overall fitness and gives you a great exposure to a range of intensities repeatedly.
View More Friday Fartlek Run: Triathlon Plus Multi-Pace Run