What muscles does the Tempo Run work?

Mainly the calves, glutes and quads. It also works the abs and hamstrings.

What equipment do you need for the Tempo Run?

It uses a machine. Without it, the Running Intervals and the Running Cooldown train the same muscles the same way.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

Scan to open on your phonegymvim.app/exercises/tempo-run

10s · no sound

A sustained run at threshold effort, fast enough to be uncomfortable but slow enough to hold for a while.

Warm up with easy running for several minutes until breathing has lifted.
Lift the pace gradually into an effort you could hold for around twenty to thirty minutes.
Settle into a rhythm where speech is limited to short phrases rather than sentences.
Run tall with the hips forward and a relaxed upper body, keeping cadence even.
Hold that single effort for the full block instead of surging and backing off.
Ease down into an easy jog once the tempo block is finished.

Running the tempo at interval pace, which turns a sustainable effort into a session you cannot finish.
Surging and easing repeatedly, which breaks the steady lactate balance that makes the session work.
Extending the block too quickly week to week, which outpaces the gradual progression the adaptation depends on.
Skipping the warm-up, so the first minutes are spent finding the pace rather than holding it.

What muscles does the Tempo Run work?: Mainly the calves, glutes and quads. It also works the abs and hamstrings.
What equipment do you need for the Tempo Run?: It uses a machine. Without it, the Running Intervals and the Running Cooldown train the same muscles the same way.
Is the Tempo Run good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.