He also defines "Tempo" as being Range 3, and according to the table on page 73, this means from 88%to 90% MSHR, and 81% to 85% FT Average Power. Since my MSHR came out to 169 bpm, and my FT average power was 199 in the time trial, this translates to a heart rate ranging from 149 to 152 bpm, with a power ranging from 161 to 169 watts.

This brings up the next point of confusion...149 to 152 bpm AND 161 to 169 watts is a VERY NARROW RANGE; I doubt that I will be able to keep BOTH my heart rate and power in this range at all times. I'll try it later on my ride, but I'll be amazed if it works out that way.

I made a spreadsheet to calculate the min/max heart rate and wattage for the ranges; PM me if anyone wants a copy.