Evaluation of the capacity to maintain a specific constant intensity over a sustained period.
Tempo Test Test Objective To evaluate running speed at the anaerobic threshold (also known as sustained speed) by measuring an athlete's ability to maintain a high but stable pace for a given duration (generally 20 to 30 minutes), without excessive lactate accumulation.
Test Protocol Required Equipment: Athletics track or treadmill Stopwatch or GPS watch Heart rate monitor (optional but recommended) Cones or visual markers if testing on a circuit Tracking sheet or analysis app Execution Sequence: Comprehensive warm-up: 10–15 minutes (light jogging + drills + progressive accelerations).Instructions to the athlete: Run at tempo intensity (between 80 and 90% of max HR or at a "hard but sustainable" perceived exertion). This is neither a sprint nor an easy run. The objective is to maintain a constant pace throughout the entire test (20 to 30 min). Test start: On a track: record the total distance covered.On a treadmill: maintain the target speed and monitor heart rate and perceived exertion.Outdoors or with GPS: record the average pace and distance.End of test: Record: distance covered, average pace, average heart rate, and RPE (Rating of Perceived Exertion). Interpretation of Results Key Data Interpretation Average pace Represents the sustainable running speed (often close to the lactate threshold). Distance covered Used to measure progress over time. Average heart rate Helps position the effort within the anaerobic threshold zone. RPE (Borg Scale) Should remain between 6 and 7/10 for a well-managed tempo run.
Example of Use An athlete completes a 30-minute tempo test and covers 6.6 km at an average HR of 168 bpm:
Average speed: 13.2 km/h Anaerobic threshold zone validated (~85% of max HR) Next tempo session: run 3 x 10 min at 13.2 km/h with short recoveries. ✅ Advantages Simple, inexpensive, and easily executable on the field. Allows for the evaluation and prescription of threshold training. Excellent tool for endurance sports (tempo running, cycling, etc.). ⚠️ Precautions The athlete must know their perceived exertion levels; otherwise, they may start too fast. Not to be confused with a maximal test. Ideally performed after several weeks of training to ensure reliability.