Most training “systems” make you purchase a written plan. While those may work, they have limitations when it comes to schedule changes, hours available for training, and unexpected illness or fatigue. Tempo Remote takes all of these factors into consideration and adjusts your training load dynamically.

Tempo Remote uses proven human endurance performance modeling science to create training plans specifically for each individual.

A CofM is a rider who reaches a plateau but continues to do the same type of training. That rider never gets worse, but also does not improve. That rider is awesome at being average.

No. For riders without a power meter, Tempo Remote employs sophisticated physics formulas to estimate your power, in watts, for every second of your ride. It then uses that information to assess your ride load and build your future plans. Tempo Remote combines measurements of cadence, speed, distance, and elevation (note that only speed is required) from your cycle computer to calculate power and we have found our estimates to be very accurate for training planning.

Measuring is always better, and so a power meter is a great tool to use when developing a plan and/or analyzing ride data. If you have a power meter, we'll make use of a it but will estimate watts if your ride file does not include watts. Note that Tempo Remote highlights estimated watts on the Ride Analysis page so you know whether Tempo Remote is working with actual or estimated watts.

Nope. Tempo Remote will help your coach manage your overall aerobic program. Tempo Remote ensures you stay on track while allowing your coach to spend time giving you the tangible benefits of coaching - solving problems, managing goal-setting, and optimizing your mental game.

Tempo Remote accepts .fit and .tcx file types. Tempo Remote also supports importing from Strava, either manually or automatically whenever you upload a ride to Strava.

By optimizing your athletes’ periodization schedule, helping you monitor their Target Training Load/Actual Training Load ratios, and streamlining their workout prescription, Tempo Remote will allow you to spend more time actually coaching - helping your athletes stay focused, set goals, and solve problems.

Tempo Remote takes not only what you think you can do, but what you actually can do and plans your workout schedule accordingly. As your strengths adjust, Tempo Remote adjusts your workouts so that you keep improving.

Absolutely. You’ll be fitter, faster, and less stressed. That’s attractive!

Not an official one, but AK is a huge fan of The Clash. Backbeats are good for bike riders.

No way! We’re trying to make your coach’s job easier. By streamlining their workout prescription, Tempo Remote allows coaches to spend more time actually coaching - helping you stay focused, set goals, and solve problems.

Help us improve Tempo Remote and report the bug by cliking on the question mark icon or writing us. Please include as many specifics about what you did before the bug popped up, include screenshots where possible, and let us know if you would like to be kept in the loop while we track down and squish the bug.

We started Tempo Remote as the next generation in online training tools. Most providers sell static training plans that fail to account for things like illness, injury, and everyday life (unplanned weekends with the in-laws, anyone?). We decided to leverage developments in the science of human performance modeling and build a system that helps you get the most from your training, no matter what your schedule.

We are constantly working to enhance Tempo Remote functionality as well as add useful and interesting features. Our development team works to a strict schedule of deployment. So, if we’ve indicated we’re releasing something, you’ll see it soon. If you have a feature in mind that you'd like to see, let us know.

Simply stated, periodization is a systematic build of fitness, divided into areas of specific training, with the goal of reaching a fitness peak at a specific time. Here’s the lowdown: Wikipedia on Periodization

A bit of both. Seriously, it’s based on peer-reviewed, publicly-available, proven science. Endurance sport training has traditionally been a mix of Old World experience and good-ole’ trial and error. Tempo Remote leverages the latest in human performance modeling research. As the science develops and research progresses, so does Tempo Remote.

When you upload your power data, select your goals, and select your goal type, Tempo Remote draws from a library of workouts best suited to your goals, abilities, and the period of your training cycle.

In your Tempo Remote account, you can convert individual rides or even whole weeks of your plan to indoor workouts. Not only that, but you can export those workouts in .ZWO and .ERG formats for use with an array of popular smart trainers and video training systems. Want to ride on Zwift Island, but keep to your training plan? Here's how you do it:

Changing a Workout Day To change the workout for any day, click in the area under the plan for that day. You will be presented with dialogue box. Select the “Mark as Trainer Workout” option and then Save. Select OK on the verification dialogue box. The system will then recalculate your Training Plan and that day will now be a Trainer day.

Download your ERG or ZWO file for your Trainer Activity Once you have marked a day as a Trainer day, click on the training plan for that day (represented by a blue box). You will be presented with a dialogue box containing the workout for that day, and two buttons representing .ZWO and .ERG file types. Simply choose which file format you'd like and save it to your computer for upload to the system of your choosing.

We can help you find out. On a very basic level, cyclists can be divided into two types - Rouleurs and Sprinters. Your uploaded data will help determine what you’re inclined to excel at. Keep in mind that, as humans, we’re all basically endurance animals!

A Rouleur is a steady power rider. They can go the distance, and maintain a steady output over long periods of time. Rouleurs are traditionally good time trialists. Physiologically, Rouleurs are characterized by a comparatively high percentage of Type 1 muscle fibers.

A Sprinter is a short-burst powerhouse. Sprinters can recover quickly between hard accelerations but sometimes struggle with extended efforts. Physiologically, Sprinters are characterized by a comparatively high percentage of Type 2 muscle fibers.

Tempo Remote uses a formula based on the physics of riding a bike on Earth, i.e. with specific gravity and physical forces. At a high level, the formula sums the power required to overcome aerodynamic resistance (including wheel rotation), rolling resistance, wheel bearing friction, changes in potential energy, changes in kinetic energy and drive chain friction. Tempo Remote uses your weight (as specified in your profile or during a ride upload) plus the weight of your selected bike, and applies this formula to every second of your ride file data (i.e. only "speed" data is required but the addition of other data improved accuracy) to come up with estimated watts. While the formula will never be as accurate as a power meter, it is pretty darn accurate.

Under certain circumstances, the formula for calculating Estimated Watts will underestimate your Ride Load. These circumstances include particularly windy rides, rides that are all downhill, or rides with a heavy wind in only one direction. So, we've made it possible to manually adjust your Ride Load so that your training stays on target. To do this, simply enter a number that better describes the load from your ride in the Ride Load field of the ride upload or edit page.

Generally, it’s best to set the recording of data to “1 sec recording” and to set “Auto Pause” to OFF. You may also find it helpful to set up an “interval screen” with data fields dedicated to your intervals.

Functional Threshold Power (FTP) is the maximum sustainable power output one can maintain for 60 minutes. The service uses your FTP to calculate your training loads.

A power averaging calculation used to compensate for changes in ride conditions for a more accurate depiction of power expenditure. Normalized power shows you a good picture of what your power over a given duration would be were you able to deliver it completely smoothly.

Your Default FTP (Functional Threshold Power) is the number you initially entered as your Default FTP number. After you ride your first FTP Check, Tempo Remote uses the adjusted test results (best 20 minute power minus 5%) in place of your Default FTP.

The first ride of the season marked as an FTP Check will be used to calculate the starting FTP value for the entire season. This is because the formula for predicting FTP over time needs a stable beginning point. All rides marked as FTP Checks throughout the season contribute to improving the accuracy of your predicted FTP. However, they do not alter the Default FTP like the first FTP Check of the season does. Conversely, Tempo Remote calculates training loads using the most recent FTP Check. The Training Progress graph is based on having at least 5 FTP Checks (and at least 20 rides) in the past 200 days.

For regular FTP Checks, consistency is key. Here are some tips:

1. Get a good warmup - Tempo Remote will guide you through a consistent warmup before each check.
2. Use the same course - It's a good idea to use the same (or similar) terrain for each check. This way there is better consistency in your results over time.
3. Start gently - Starting too hard will cause you to lose steam towards the end. Your start should be in zone 3, at the most. What you save in the first few minutes will serve you well towards the end.
4. Avoid looking at your power meter - Focus on your effort and not the numbers. The idea is to do your best and not to stay in a particular zone.
5. Leave it on the road - The idea is to try to do your best. Sometimes your FTP Check will be integrated into a longer workout. Do your FTP Check in the early part of the workout and don't "save" anything for later. Do your best!

Tempo Remote uses the Default FTP as specified in your Profile settings to 1) calculate your predicted FTP over time, 2) set your workout load and wattage ranges, and 3) calculate training loads of your uploaded rides. The first ride of the season marked as an FTP Check will replace your specified default FTP for the entire season. This is because the formula for predicting FTP over time requires a stable starting point. All rides marked as FTP Checks throughout the season contribute to improving the accuracy of the predicted FTP. However, they do not alter the starting FTP like the first check of the season.

This happens for a couple of reasons. First, as you approach your goal, your taper allows you to rest well and gain from the training you've done, thereby allowing you to be on top form for your event. Secondly, your event imposes a significant training load on your body. The Banister Equation, a derivative of which we use to predict your performance, handles this the same way as it would a large hit of training - follow it with rest and your body will respond with fitness.

HR zones are based either on your last FTP Check ride or, if that does not exist, they are based on your age. You should see an indication of which method we are using just below the Training Zones chart on the Stats tab. Our calculations are as follows:

For FTP Check based HR ranges, we multiply your average HR during your FTP Check workout segment by the following percentages to get each zone. This method is described by Hunter Allen in "Training and Racing with a Power Meter."

Zone1: 0 - 68%
Zone2: 69 - 83%
Zone3: 84 - 94%
Zone4: 95 - 105%
Zone5: > 106%

If you haven’t done an FTP Check recently, we calculate your HR zones based on age, multiplying your max HR (220 - age) times the following percentage ranges to get each zone. This method is based on the British Cycling Heart Rate Zones and appears to be very similar to the method employed by Strava.

Zone1: 0 - 76%
Zone2: 76 - 83%
Zone3: 83 - 90%
Zone4: 90 - 95%
Zone5: > 95%

Yes, you can upload past training rides and use them as benchmarks. All current season uploaded activities with sufficient data to produce an associated load value will impact your predicted FTP (since those loads have an impact on your physiological system). In addition, current season rides you mark as "FTP Checks" will alter the curve of your predicted FTP as these rides represent actual observations of your maximum effort.

Event time goals are only an estimate, based on your type of event (Century, Cyclocross, etc). Tempo Remote bases its load prediction on the type of event you're training for and, as such, the actual time that it takes for you to complete the event is of secondary consideration. Once you complete your event, Tempo Remote will use the actual time of course to calculate loads, future workouts, etc.

1. Active Recovery - VERY easy, like taking a stroll on your bike. Your TL should be tiny from rides in this zone.
2. Endurance - this focuses on building your aerobic base. Think of it as the foundation of your "fitness house."
3. Tempo - This is the first floor. It's where you start to build a bit of speed and bed in your endurance.
4. Sweet Spot Training - the top of Zone 3 (Tempo) through the lower part of Zone 4 (LT). It's where you get the most "bang for your buck" - that is, the highest return for the recovery cost.
5. Lactate Threshold (LT) - this trains you at the very top end of the intensity that you can sustain for an hour.
6. VO2 - this is the attic of your "Fitness House." It's where you build top end speed and the ability to recover from intense efforts. This zone has a high recovery cost, so you can't spend a lot of time there.
7. Anaerobic Capacity - This is the very top of the intensity scale. It's hard to sustain for more than a few seconds and it helps to build leg strength.

Yes. You can do that from our home page, right here.

Every interaction with Tempo Remote uses bank-level encryption and highly secure connections. All of your information is kept under your control, and is kept private unless explicitly shared with your coach or another person by you. All sensitive data is securely cleaned from our systems as soon as it is no longer needed. All passwords are stored using advanced encryption techniques.

Our hosting provider maintains active SOC1, SOC2, PCI DSS Level 1, and ISO 27001 certifications to ensure the highest levels of both physical and virtual security. Third party audits are conducted yearly to ensure the highest levels of logical and physical security, change management controls, incident handling and response, data integrity, availability and redundancy.

Nobody. Except your coach, if you have given him or her permission. Read our Privacy Policy for the nitty gritty.

It’s a fantastic value. Check out what you get and see our pricing options here.

It doesn’t, actually. Compared to what you would pay for a static, cookie-cutter training plan, it’s pretty reasonable.

Please contact support with the name you used to register, your email (both the correct and incorrect ones), the date you signed up, and the last 4 digits of the credit card you used. We'll verify this information, change your email address, and issue you a new confirmation email.