tempoharjoitus

Tempoharjoitus is a Finnish term that translates to tempo training or speed endurance training in English. It is a type of physical training used in various sports, particularly in endurance disciplines like running, cycling, and swimming, to improve an athlete's ability to sustain a high pace over a prolonged period. The core principle of tempoharjoitus involves working at an intensity that is challenging but sustainable, typically at or slightly below an athlete's lactate threshold.

The aim of tempoharjoitus is to enhance the body's efficiency at these faster speeds. This includes improving the muscles' capacity to utilize oxygen effectively, increasing the body's tolerance to lactate buildup, and enhancing the nervous system's ability to recruit muscle fibers for sustained power output. Athletes performing tempoharjoitus often find themselves working at an effort level where they can speak in short sentences but not hold a full conversation.

Common examples of tempoharjoitus include running intervals at a pace that can be maintained for 20-60 minutes, or continuous efforts at this tempo for set durations. The specific duration and intensity are tailored to the athlete's goals, current fitness level, and the demands of their sport. Regular incorporation of tempoharjoitus into a training program can lead to significant improvements in race times and overall performance in endurance events. It is distinct from pure interval training (which often involves higher intensities and shorter durations) and long, slow distance training (which focuses on aerobic base building).