Which statement best describes tempo training in terms of intensity and duration?

• A. Tempo training is sustained aerobic/threshold work at a steady pace; distance and pace vary but stay near lactate threshold.
• B. Tempo training is solely sprint intervals with full rest.
• C. Tempo training is unstructured play with no predetermined pace.
• D. Tempo training is maximum effort bursts with no recovery.

Answer: (A)

Tempo training targets a steady, challenging effort around lactate threshold, blending aerobic and anaerobic work. You hold a pace that feels comfortably hard and can be sustained for a prolonged block, so the distance or time can vary, but the intensity stays near the threshold. Training at this level trains your body to sustain high effort by improving lactate clearance and the ability to maintain a steady pace for longer. It is not about short, maximal sprints with full rests, nor about unstructured play at an unpredictable pace, nor about all-out bursts with no recovery.