Also referred to as lactate threshold training, tempo training is designed in order to improve energy production from both aerobic as well as anaerobic energy pathways. The intensity is slightly higher than race pace and links to the lactate threshold. The duration of tempo training is usually between 20 and 30 minutes at a steady pace.
Tempo training can also be performed sporadically or in intervals. The intensity is the same as steady-state tempo/pace training except for the fact that the session consists of a sequence of shorter bouts with brief recovery periods. It is vital to keep the intensity at – or slightly higher than – competition pace for either type of tempo training. Progression should be in the form of an increased duration as opposed to a faster running, cycling, swimming or rowing velocity.
What Is Tempo Training In Weight Training?
Basically, ‘tempo’ in weight training means the speed at which you lift the weight (the concentric phase of movement) as well as how fast you lower the weight (the eccentric phase of movement). Tempo is usually shown as a three- or four-digit number, with each number referring to the speed at which a certain part of the exercise should be performed.
The most recognised as well as most effective way of progressing weight training is just by adding more weigh but as you get more advanced it becomes tougher to keep adding weight. As a result, progression may slow down. Tempo protocols are a fantastic way to vary your regime because you’re making the muscle spend more time under tension.
Why Runners Will Benefit From Tempo Training
Tempo runs boost a runner’s lactate threshold. As you’re running at or near your threshold pace, your body becomes more effective at clearing lactate. Exercise science has shown us that lactate threshold pace is a great indicator of running performance. This is because the faster you can run while still clearing lactate, the faster you’ll be on race day. However, there’s also a significant mental aspect as well: they’re hard, stressful as well as mentally fatiguing. Tempo training teaches you to manage your emotions when running becomes challenging.
What Are The Benefits Of Tempo Training?
Everyone should incorporate tempo training in their exercise routine at some point in their fitness journey. This is even for movements such as the squat or deadlift which require explosiveness as well as power. Slowing down exercises with tempo can certainly promote a better, more seamless lift in the long run.
By including tempo training and movements in your exercise routine, you’ll be able to correct your positional and technique weaknesses for more consistent in addition to well-executed lifts. At the same time, you’ll be encouraging better hypertrophy and strength gains.
You could read up all that you can about tempo training and implement it yourself in your training regimen. The better way to do this is to hire a personal trainer. An even better way of incorporating tempo training into your exercise routine is to learn how to do this from our Personal Training Diploma. Find out more here.