What Is a Tempo Ride in Cycling? Benefits + Group Ride Tips for Triathletes & Road Cyclists
- SwimBikeRun Fun
- Aug 4
- 4 min read
What Is a Tempo Ride in Cycling?
Benefits + Group Ride Tips for Triathletes & Road Cyclists
Whether you’re training for your next triathlon, prepping for a century, or just trying to level up your weekly miles, incorporating tempo rides into your routine can be a game-changer.
These workouts strike the perfect balance between endurance and speed-building—and they don’t have to be boring or solo.
In this post, you’ll learn what a tempo ride actually is, what a tempo group ride looks like, and how to make it work in your training—especially if you’re a triathlete, recreational rider, or building toward your first big event.
🚴♂️ So, What Exactly Is a Tempo Ride?
A tempo ride is a steady, moderately hard workout where you ride at about 76–90% of your FTP (Functional Threshold Power) or Zone 3 heart rate. You’re pushing yourself enough to build endurance and power, but not so hard that you blow up early.
Think of it as your “just below race pace” zone—the kind of effort you’d hold for a long stretch during a triathlon or Gran Fondo bike event.
🔑 Tempo Ride Quick Facts:
Effort Level: RPE 6–7 out of 10
Power Zone: 76–90% FTP
Heart Rate: Zone 3
Talk Test: You can say a few words, but not carry on a full convo
Duration: Typically 30–120 minutes
Training Goal: Build muscular endurance, aerobic efficiency, and pacing control
It’s a foundational training effort—especially useful in your base and build phases—and is less about chasing speed, more about holding effort efficiently.
🎉 Weekly SBR Thursday Fun Rides:
A Tempo Ride That’s Actually Fun and Consistent
Our Thursday Fun Rides, held weekly from April through September, are built specifically to support cyclists and triathletes who want structured effort with social support.
We roll out on scenic, low-traffic roads and a paved bike path, covering 45–60 minutes of steady, varied terrain. These rides are designed to improve riding speed, bike handling, and pacing—without needing a classroom or clinic. From breezy shady flats to punchy climbs and fast descents, it’s a little bit of everything and a whole lot of fun.
We’ve been rocking these Thursday rides since 2022, and hundreds of riders have rolled with us—many of whom have gone on to podium, ride faster, and level up their cycling or triathlon game.
One of the best things about our rides? You never have to guess. The location, time, distance, and pace are consistent, clear, and designed to work around your busy life. These are rides you can schedule in and stick with—and we only cancel for extreme weather.
We always offer two group options (A/B style)—Spicy and Jazzy—though we prefer to avoid terms that imply one is “better” or “faster.” They’re just different.
For example:
Spicy covers more climbs and open-road sections, naturally leading to higher average speeds due to descents and terrain.
Jazzy clocks a slightly lower speed, but not because it’s “slower”—it’s simply on the bike path for a larger portion and includes fewer climbs, so there are fewer high-MPH downhill sections.
We’ve intentionally built both routes with a focus on rider safety, skill progression, and steady improvement—with no pressure to prove anything. All bikes welcome, all riders included.
🚴♀️ What Is a Tempo Group Ride?
A tempo group ride is all about working together to maintain a strong, steady pace across varied terrain.
Our Group Ride Leaders & Mentors take turns pulling and sweeping to keep pacing on point and the group together as a unit.
It’s great for fitness, focus, group ride etiquette, and riding smart.
Tempo Group Rides Help You:
Improve drafting and handling skills
Simulate race-like efforts without full race pressure
Practice holding pace over rollers and climbs
Dial in your nutrition and fueling strategies
Build mental toughness and pacing discipline
Note: A tempo group ride is not the same as a training group ride. Those are often drop rides where it’s “you do you, boo,” and you better hope you know the route and like pain. 😅
🚨 Tempo Rides Are Great for Triathletes, Too
Triathletes love tempo rides because they closely mimic race-day efforts—especially for Sprint and 70.3-distance events.
Our Thursday Fun Rides offer:
A no-stress way to practice sustained effort
Real-world terrain to improve climbing and descending confidence
A friendly group environment to dial in fueling, cadence, and position
A weekly rhythm that keeps you consistent and motivated
🏁 Final Thoughts
Tempo rides don’t have to be intimidating or solo. With the right group, route, and ride leaders, they can become the highlight of your week and the backbone of your training plan.
We’ve had riders roll through SBR Fun Rides training for everything from their first sprint triathlon… to conquering the legendary RAGBRAI 8-day ride across Iowa.
Whether you're chasing a PR or just want to ride longer and stronger, our Thursday Fun Rides give you everything you need—with zero pressure and maximum fun.
👉 Grab your bike, choose your group (Spicy or Jazzy), and come ride with us.
Check the our events calendar and RSVP here for this week's ride: