Tempo workouts work to develop the upper end of your aerobic energy system, aiding in your body’s ability to produce the majority of your power through those aerobic pathways. Tempo intervals are to be performed continuously and will be structured by your coach depending on the demands of your event, your fitness level, and your weekly schedule. Tempo intervals should be performed at 93-96% of your lactate threshold heart rate and/or 87-95% of your lactate threshold power as determined by your field test. Early season tempo work should fall within a cadence range of 70-80 rpms, with late season tempo work being performed in a higher range of 80-95 rpms, or a range prescribed by your coach. Tempo intervals should be done on terrain that allows you to hold a steady, continuous power without interruption.