How to Do Tempo Run
Tempo Run is a cardio exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Advanced
01 / Move with control
How to perform
How to do Tempo Run
- 01Begin with a light jog for ten minutes to increase blood flow to the quads and hamstrings.
- 02Accelerate to a pace that feels uncomfortably fast but sustainable, roughly eighty percent of maximum effort.
- 03Drive the elbows back at a ninety-degree angle while maintaining a mid-foot strike pattern.
- 04Focus on deep diaphragmatic breathing to ensure oxygen delivery to the working muscles.
- 05Maintain the target pace for the prescribed duration before transitioning into a walking cool down.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by Tempo Run
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
If the shoulders begin to shrug toward the ears, consciously relax the traps to maintain a fluid arm swing from the shoulder socket.
Same coaching engine used inside the A90 app
05 / FAQ
Tempo Run questions
What muscles does Tempo Run work?
Tempo Run is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do Tempo Run correctly?
Begin with a light jog for ten minutes to increase blood flow to the quads and hamstrings. Accelerate to a pace that feels uncomfortably fast but sustainable, roughly eighty percent of maximum effort. Drive the elbows back at a ninety-degree angle while maintaining a mid-foot strike pattern. Focus on deep diaphragmatic breathing to ensure oxygen delivery to the working muscles. Maintain the target pace for the prescribed duration before transitioning into a walking cool down.
What is the A90 coach tip for Tempo Run?
If the shoulders begin to shrug toward the ears, consciously relax the traps to maintain a fluid arm swing from the shoulder socket.
Is Tempo Run suitable for beginners?
Tempo Run is rated advanced in the A90 Training Club catalogue.
Do you need equipment for Tempo Run?
No. Tempo Run is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
A90 Intelligence
Put this into a real plan.
A90 Intelligence programmes tempo run into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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