Ride Strong: 10 Ironman 70.3 Threshold Sessions
Wondering how to ride stronger and more efficiently during your Ironman 70.3 bike leg?
Threshold bike training builds the sustained power, pacing control, and endurance you need to dominate the 90 km ride and set yourself up for a great run.
Why Threshold Bike Training Matters for Ironman 70.3
The bike leg of Ironman 70.3 isn’t just about endurance — it’s about sustaining a strong, efficient pace while managing fatigue.
Threshold training targets the sweet spot where you can push hard without burning out, improving functional threshold power (FTP), aerobic capacity, and mental resilience — all vital for a successful bike split and a strong finish.
Structured threshold sessions teach you to hold a solid effort even late into the ride when it matters most.
These 10 essential threshold bike sessions will sharpen your race fitness, improve your lactate threshold, and help you ride with confidence on race day!
10 Key Threshold Bike Workouts for Ironman 70.3
1. Classic Threshold Intervals
Purpose: Sustain race effort efficiently over intervals.
Warm-up:
15 min easy spin
Main Set:
5 x 5 min at Zone 4 (race pace), 3 min recovery
Cool-down:
15 min easy spin
2. Over-Unders
Purpose: Handle surges and recover quickly without losing speed.
Warm-up:
15 min easy spin
Main Set:
4 x (3 min at Zone 4, 2 min at Zone 3), 3 min recovery between sets
Cool-down:
15 min easy spin
3. 20-Minute Threshold Test
Purpose: Assess FTP and calibrate training zones.
Warm-up:
15 min easy spin
Main Set:
20 min all-out threshold effort (Zone 4)
Cool-down:
15 min easy spin
4. Long Threshold Ride
Purpose: Build race-day stamina and endurance.
Warm-up:
15 min easy spin
Main Set:
60 min steady at Zone 3–4 (70.3 race pace)
Cool-down:
15 min easy spin
5. Pyramid Intervals
Purpose: Develop pacing skills across different intensities.
Warm-up:
15 min easy spin
Main Set:
5 min Zone 4
4 min Zone 3
3 min Zone 4
2 min Zone 3
1 min Zone 4
5 min recovery after the pyramid
Cool-down:
15 min easy spin
6. Tempo and Threshold Intervals
Purpose: Blend endurance and race-effort intensity.
Warm-up:
15 min easy spin
Main Set:
20 min at Zone 3 (tempo)
5 x 2 min at Zone 4 (threshold) with 2 min recovery
Cool-down:
15 min easy spin
7. Negative Split Ride
Purpose: Teach controlled pacing and strong finishes.
Warm-up:
15 min easy spin
Main Set:
90 min ride:
First 45 min at Zone 3
Last 45 min at Zone 4
Cool-down:
15 min easy spin
8. Time Trial Efforts
Purpose: Build sustained high-effort performance.
Warm-up:
15 min easy spin
Main Set:
3 x 10 min at Zone 4, 5 min easy recovery between efforts
Cool-down:
15 min easy spin
9. Hill Threshold Training
Purpose: Build power and lactate tolerance.
Warm-up:
15 min easy spin
Main Set:
6 x 5 min climbs at Zone 4 effort, 5 min easy spin recovery
Cool-down:
15 min easy spin
10. Taper Threshold Ride (7–10 Days Pre-Race)
Purpose: Maintain fitness and sharpness without building fatigue.
Warm-up:
15 min easy spin
Main Set:
40 min at Zone 3–4 (controlled effort)
Cool-down:
15 min easy spin
Final Tips for Threshold Bike Training
Pace with Power or Heart Rate: Stay consistent, especially during intervals.
Stay Aero: Practice maintaining race position throughout threshold efforts.
Fuel Properly: Train your gut to handle calories and fluids at race pace intensities.
Threshold training on the bike will set you up for a faster ride, better pacing, and a stronger run on race day!
FAQs About Threshold Bike Training for Ironman 70.3
How often should I include threshold bike sessions?
Most athletes include 1–2 threshold rides per week, balanced with endurance rides and recovery spins.
What’s the difference between threshold and tempo training?
Threshold is harder — right around lactate threshold (Zone 4), while tempo is slightly easier (Zone 3).
Should I do threshold intervals in aero position?
Absolutely — training at race effort in aero helps build the strength and comfort needed for race day.
Final Thoughts
Threshold bike training is essential for building power, endurance, and race-day pacing at Ironman 70.3.
Which threshold bike session will you add to your training plan to level up your 90 km performance?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.