There are many different types of tempo and interval workouts. Each touts benefits – from gains in speed, muscle strength, and cardiovascular health to shorter and more effective workouts. I primarily use tempo and interval work for form and strength in the fitness classes I teach.

What I Work On

  • Form – When you slow your tempo, you can focus on technique. Attention to details like balance, alignment, and specific muscle recruitment will make your workouts safer, more efficient, and more effective.
  • Speed/Tempo – Push beyond your regular tempo and maintain good form. Even if you’re not a sprinter, you need to be able to move fast to react to unexpected challenges. The ability to move quickly often keeps you from falling or getting hurt in everyday situations.
  • Strength – Tempo and interval work will allow you to develop strength at different phases of muscle contraction and lengthening, whether it’s slow and controlled or quick and explosive movement.

Below are some specifics of how I work on form, speed/tempo, and strength. I’ve included links to some of my other posts for more details.

Form

  • Whether you’re barefoot or in shoes, make sure you have even weight-bearing through the tripod of the foot. Your foot position has an impact on the alignment and function of everything above.
  • Think ‘length through the spine‘. No matter what position you’re in, this will you maintain proper alignment.
  • Keep your core engaged – your core provides a stable base for all movement.
  • Fine-tune constantly to maintain good form. Continually check the alignment of your joints (knees, hips, shoulders, elbows, etc.).
  • Breathe correctly.

Speed/Tempo

  • Be aware of your normal pace, whether it’s with squats, bicep curls, or cardio. Tempo work should move you out of your comfort zone into a slower or quicker pace.
  • As always, check your form at this different tempo. Your movements should always feel safe and controlled.
  • Adjust as needed to accommodate the change in tempo. (e.g. Quicker movements often require a decrease in weight or range of motion to maintain good form.)

Strength:

  • Focus on your objective, whether it’s concentric, eccentric, or explosive strength gains. For example, if you’re doing eccentric training, put all your effort into the lengthening portion of your movement. In this scenario, your concentric phase is just a return to the start position.
  • Keep tabs on whether your form is deteriorating as you work on strength. Back off on weight or repetitions as needed to maintain good technique.

What Else?

I think one big benefit of tempo and interval work is the effect on your brain. Any time you mix things up, your brain sits up and takes notice.

While we often get into ‘the zone’ as we exercise, our brains can also enjoy playing around with intervals and changes in focus. Some days you need to just go steady and let your brain wander. Other days, your brain may enjoy putting your body through its paces, using tempo and interval work for strength and form. Take advantage of those days and use your brain to push past your regular maintenance program of exercise.

Of course, entertaining your brain isn’t the only positive outcome. Depending on how you use your tempo and interval work, you can achieve better form, increase your speed, lift heavier weights, or simply improve your overall fitness. There are many methods beyond what I’ve covered. A few examples:

  • Runners can do interval sprints, alternating sprints with slower running. (This technique also works for walkers, swimmers, and cyclists.)
  • Weight lifters often use tempo training with a series of four numbers, each specifying a certain number of seconds for the concentric and eccentric phases of lifting as well as the pauses at the top or bottom of the motion.
  • Participants of circuit workouts or HIIT (high intenstity interval training) workouts alternate periods of intense anaerobic exercise with less intense recovery periods.

You can get extra fancy with how you structure your tempo and interval work or you can follow the basics of what I do in my fitness classes. No matter what method you choose, do it safely and enjoy the process.

Stay fit!

The information presented on this website is not intended to replace the advice of a physician or an assessment by other wellness professionals. To reduce and avoid injury, you will want to check with your doctor before beginning any exercise program.