Tempo Endurance

Rate of Perceived Exertion

RPE Zone 3 – Tempo Endurance A continuous sensation of moderate

suffering. Should feel in control of effort. Breathing Rate: 40 – 45 per minute
6-8 / 10

Energy System: Aerobic System + Glycogen Adaptions:

Riding at tempo pace is often believed as the best workouts for building
endurance when short on time. Although, tempo is just below threshold (still
aerobic) and very fatiguing.
Lactate Threshold Glycogen sensitivity Blood Plasma

Fuelling:

Eat 2-3 hours prior Eat every 15 minutes if Eat within 15 minutes Inter-conversion of fast to slow Glycogen Storage
training. the workout is 90 after training.
twitch muscle fibres
• 100-200g minutes or longer. • 100-200g
• Low GI • High GI Coaching Advice:
During

Post
Pre

Eat again 15 minutes • 30-60g Eat again every 2 hours

prior training (15g - • High GI post training (60-100g - Do not rely on fats to fuel this workout, an effort level at this pace
high GI). low GI). requires carbohydrates.

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