Unlock Your Best Ride: 10 Must-Do Ironman 70.3 Bike Workouts!

Are you ready to ride stronger than ever in your Ironman 70.3?

A structured Ironman 70.3 bike plan should develop endurance, race pacing, strength, and efficiency while ensuring optimal fueling.

These sessions will help you build the power and resilience needed to dominate the 56-mile ride.

1. Long Endurance Ride

Purpose: Build aerobic endurance and fatigue resistance for the 56-mile (90 km) bike leg.

Warm-up:

10–15 minutes easy spin.

Main Set:

3–4 hours at Zone 2 (steady effort, conversational pace).

Cool-down:

10–15 minutes easy spin.

Focus: Maintain consistent power, practice fueling and hydration every 30–40 minutes, and simulate race conditions.

2. Brick Ride + Run

Purpose: Prepare legs for a smooth transition to the run.

Warm-up:

10–15 minutes easy spin.

Main Set:

Bike: 2–3 hours at race effort (Zone 2–3).

Run:

20–30 minutes at race pace immediately after.

Cool-down:

5–10 minutes easy jog after the run.

Focus: Holding steady power, managing heart rate, and running efficiently off the bike.

3. Sweet Spot Intervals

Purpose: Build strength and efficiency just below threshold.

Warm-up:

15 minutes easy spin.

Main Set:

3 x 15 minutes at 85–90% FTP (upper Zone 3–low Zone 4) with 5 minutes easy spin recovery.

Cool-down:

10 minutes easy spin.

Focus: Holding steady power output while staying controlled and fueling properly.

4. Strength Hill Repeats

Purpose: Build climbing power and muscular endurance.

Warm-up:

15 minutes easy spin.

Main Set:

6 x 5 minutes uphill at Zone 4 (threshold effort) with 5 minutes easy spin recovery.

Cool-down:

10 minutes easy spin.

Focus: Stay seated to engage glutes, maintain 70–80 RPM cadence, and control breathing.

5. Race Pace Simulation Ride

Purpose: Dial in race effort, nutrition, and pacing strategy.

Warm-up:

15 minutes easy spin.

Main Set:

2 x 30 minutes at race pace power (Zone 3–4) with 10 minutes easy spin recovery.

20 minutes slightly above race pace.

Cool-down:

10 minutes easy spin.

Focus: Practice aero position, consistent power, and race-day fueling strategy.

6. High-Cadence Efficiency Ride

Purpose: Improve pedaling efficiency and reduce fatigue.

Warm-up:

15 minutes easy spin.

Main Set:

8 x 2 minutes at 110+ RPM with 2 minutes low-cadence recovery.

Cool-down:

10 minutes easy spin.

Focus: Smooth pedaling, minimizing upper body movement, and improving neuromuscular coordination.

7. Over-Under Threshold Intervals

Purpose: Improve ability to handle race-day surges and recover quickly.

Warm-up:

15 minutes easy spin.

Main Set:

5 x (3 minutes at 105% FTP + 3 minutes at 90% FTP).

Cool-down:

10 minutes easy spin.

Focus: Manage effort fluctuations without spiking heart rate.

8. Progressive Tempo Ride

Purpose: Improve endurance and ability to push harder late in the ride.

Warm-up:

15 minutes easy spin.

Main Set:

3 x 20 minutes, each progressively harder:

• 1st: Zone 3 (steady effort)

• 2nd: Upper Zone 3 (moderate-hard)

• 3rd: Race pace or slightly harder (low Zone 4).
  

Cool-down:

10 minutes easy spin.

Focus: Gradual effort increase while staying aerobic and controlled.

9. VO2 Max Power Intervals

Purpose: Increase power output and anaerobic capacity.

Warm-up:

15 minutes easy spin.

Main Set:

5 x 3 minutes at 110–120% FTP with 3 minutes easy recovery.

Cool-down:

10 minutes easy spin.

Focus: Push high power while staying smooth and avoiding burnout.

10. Taper Race Simulation Ride

Purpose: Sharpen fitness without overloading before race day.

Timing: 7–10 days before your event.

Warm-up:

10 minutes easy spin.

Main Set:

3 x 10 minutes at race pace with 3 minutes easy spin recovery.

Cool-down:

10 minutes easy spin.

Focus: Feel strong at race effort while staying relaxed and confident.

Mini FAQ

Q: How many bike sessions per week should I do for Ironman 70.3?

A: Aim for 2–3 key rides per week, mixing endurance, race-pace efforts, and strength-focused sessions.

Q: How early should I start bike-specific sessions before race day?

A: Begin 16–20 weeks out, progressively building intensity and duration toward peak race fitness.

Q: Do I need to practice fueling on the bike?

A: Absolutely! Practicing your race-day nutrition strategy during long rides is critical for avoiding bonking and maximizing performance.

Q: Should I always stay in aero position during race simulation rides?

A: Yes, to get comfortable maintaining aero for long periods and to simulate race-day conditions as closely as possible.

Final Thoughts

These 10 bike sessions build the endurance, power, and efficiency needed for Ironman 70.3 success. Prioritize proper fueling and hydration during every ride to optimize your performance on race day.

Which of these key rides will you conquer first to level up your Ironman 70.3 training?

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.