Ironman 70.3 Bike Workouts: 10 Example Training Sessions
Summary:
This post presents 10 example Ironman 70.3 bike workouts designed to develop endurance, pacing control and durability across the 90 km (56 mile) bike leg. From long aerobic rides to race-specific tempo and threshold sessions, each workout targets a critical element of successful half-distance bike execution. Used consistently, these sessions build sustainable power, reinforce fuelling discipline and improve fatigue resistance, helping athletes ride with control and arrive at the run composed, prepared and ready to execute.
The Ironman 70.3 Bike Leg
The Ironman 70.3 bike leg is not simply about producing power. It is a test of restraint, pacing discipline and decision-making under sustained load. Riding 90 km (56 miles) at race intensity requires athletes to balance effort with fuelling, terrain and environmental conditions while preserving the ability to run well afterwards. Early pacing errors or unnecessary surges may feel manageable in the moment but often carry consequences later in the race.
Strong Ironman 70.3 bike preparation prioritises durability and control rather than just peak numbers in isolation. Training must develop the ability to hold steady power for extended periods, manage effort across changing terrain and maintain fuelling consistency under pressure. When pacing, nutrition and execution are trained together, riding becomes calmer and more repeatable. These example bike workouts are designed to build the physical resilience, pacing confidence and control required to ride efficiently and arrive at the run ready to execute rather than recover.
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Ironman 70.3 Bike Training Zones: FTP, HR and Effort Guide
Understanding your bike training zones is essential for executing Ironman 70.3 preparation with precision rather than guesswork. Across a 90 km (56 mile) bike leg, the ability to control effort determines whether power remains sustainable or gradually unravels under fatigue. Using power, heart rate and perceived effort together allows athletes to align each session with a clear purpose, ensuring intensity stays appropriate while recovery and fuelling demands remain manageable across demanding training weeks.
FTP or Functional Threshold Power, represents the highest average power an athlete can sustain at threshold intensity for approximately one hour and is used as a reference point for defining cycling zones and expressing intensity relative to sustainable effort. Heart rate measures how frequently the heart beats per minute and reflects the body’s internal response to effort. In training, it is used to estimate how hard the cardiovascular system is working relative to an athlete’s maximum or threshold heart rate. RPE or Rate of Perceived Exertion, describes how hard a session feels to the athlete on a subjective scale and provides a practical reference for translating internal sensations of effort into usable training intensity. When these tools are used together, they support controlled, repeatable training that closely reflects Ironman 70.3 race demands rather than isolated performance metrics.
Training Metrics and Intensity Guidelines
Zone 1 / Recovery: (<55% FTP, 68–73% MHR, 1–2 RPE)
Effort: Very easy
Use: Warm-ups, cool-downs, recovery days
Check out: What Is Zone 1 / Recovery?Zone 2 / Endurance: (56–75% FTP, 73–80% MHR, 3–4 RPE)
Effort: Easy
Use: Long rides, base runs, aerobic swims
Check out: What Is Zone 2 / Endurance?Zone 3 / Tempo: (76–90% FTP, 80–87% MHR, 5–6 RPE)
Effort: Moderately hard
Use: Tempo intervals, steady-state efforts
Check out: What Is Zone 3 / Tempo?Zone 4 / Threshold: (91–105% FTP, 87–93% MHR, 7–8 RPE)
Effort: Hard
Use: Sustained intervals, Lactate management
Check out: What Is Zone 4 / Threshold?Zone 5 / VO2 Max: (106–120% FTP, 93–100% MHR, 9–10 RPE)
Effort: Very hard
Use: Short intervals, fast repetitions, peak sharpening
Check out: What Is Zone 5 / VO2 Max?Use the FLJUGA Training Zone Calculator to calculate your max heart rate to find your exact Zones.
Applied consistently, these bike training zones help Ironman 70.3 athletes distribute effort intelligently across the full training spectrum. Easier sessions support recovery and durability, while higher intensity work strengthens pacing control and fatigue resistance without overwhelming the system. When power, heart rate and perceived effort are respected together, training becomes calmer, more sustainable and far more effective at preparing the body for the demands of riding 90 km (56 miles) with control and purpose on race day.
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10 Example Ironman 70.3 Bike Workouts
1. Long Endurance Ride
Purpose: Build aerobic capacity and teach fuelling control
Warm-Up: 15 min spin
Main Set: 2.5–3.5 hr @ Zone 2
Cool-Down: 10 min easy spin
2. Broken Tempo Blocks
Purpose: Accumulate controlled tempo work in manageable chunks
Warm-Up: 15 min spin
Main Set: 3 x 20 min @ Zone 3 (5 min easy spin between)
Cool-Down: 10 min easy spin
3. Double Threshold Set
Purpose: Raise aerobic power and prepare for late-race intensity
Warm-Up: 15 min spin
Main Set: 2 x 15 min @ Zone 4 (6 min easy spin between)
Cool-Down: 10 min easy spin
4. Progressive Build Ride
Purpose: Practice smooth intensity changes to mimic race effort
Warm-Up: 15 min spin
Main Set: 30 min @ Zone 2 + 20 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min easy spin
5. Tempo Finish Ride
Purpose: Train strength to hold form under fatigue
Warm-Up: 15 min spin
Main Set: 90 min @ Zone 2 + 30 min @ Zone 3
Cool-Down: 10 min easy spin
6. Long Tempo Ride
Purpose: Maintain race-pace pressure for extended periods
Warm-Up: 15 min spin
Main Set: 60 min @ Zone 3
Cool-Down: 10 min easy spin
7. Threshold into Tempo Combo
Purpose: Combine high-end power with steady-state control
Warm-Up: 15 min spin
Main Set: 2 x 8 min @ Zone 4 + 40 min @ Zone 3 (4 min easy spin between thresholds)
Cool-Down: 10 min easy spin
8. Over-Under Race Control
Purpose: Teach the body to handle pace shifts around target effort
Warm-Up: 15 min spin
Main Set: 5 x (5 min @ Zone 3 + 5 min @ Zone 4)
Cool-Down: 10 min easy spin
9. Big Gear Strength Ride
Purpose: Develop muscular endurance and force output
Warm-Up: 15 min spin
Main Set: 4 x 12 min @ Zone 2 in a big gear (low cadence) (5 min easy spin between)
Cool-Down: 10 min easy spin
10. Race Simulation Ride
Purpose: Mimic race effort for pacing, fuelling and mental prep
Warm-Up: 15 min spin
Main Set: 90 km (56 miles) @ Zone 2/3
Cool-Down: 10 min easy spin (or short transition jog)
Why These Bike Sessions Work
These bike sessions work because they are designed around the realities of the Ironman 70.3 bike leg rather than ideal conditions or fresh legs. Each workout develops the ability to manage power, effort and decision-making under sustained load, which ultimately determines bike execution across 90 km (56 miles) and the quality of the run that follows. By prioritising controlled aerobic riding, steady tempo work and race-specific efforts, these sessions train the body to deliver consistent power when fatigue accumulates and precision matters most.
The sessions also reinforce consistency and discipline. Long rides build durability, structured intensity develops fatigue resistance and pacing-focused workouts teach restraint when it matters most. Importantly, these sessions create repeated opportunities to practise fuelling, hydration and focus at realistic bike intensities. When trained together, these elements produce a bike leg that feels controlled rather than reactive, allowing athletes to dismount composed and prepared to execute the run.
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Common Mistakes with Ironman 70.3 Bike Training
Ironman 70.3 bike preparation places sustained demands on pacing, fuelling and execution rather than just short bursts of power. Because the bike leg sets up the run, small errors made repeatedly in training can quietly undermine race-day performance. Avoiding these common mistakes helps ensure bike training develops durability and control rather than accumulating unnecessary fatigue.
Riding too hard on key endurance days:
Endurance and long rides are intended to build durability and pacing control, not test peak power. Allowing intensity to drift upward on these sessions increases fatigue without improving race-specific fitness. Over time, this reduces the quality of harder workouts and compromises readiness.Treating every ride as a quality session:
Trying to extract performance gains from every ride often leads to excessive intensity and insufficient recovery. Ironman 70.3 bike training requires clear separation between endurance, tempo and higher-intensity work so adaptations can occur without overwhelming the system.Ignoring fuelling during longer rides:
Longer Ironman 70.3 bike sessions are the primary opportunity to test race-day fuelling in a controlled training environment. Skipping fuelling or treating it casually during these rides means intake strategy, timing and concentration are never rehearsed at realistic intensity. Without this practice, athletes are forced to improvise on race day rather than execute a rehearsed plan, which undermines performance even when fitness is adequate.Chasing peak power instead of steady output:
Focusing on short-term power spikes or average numbers rather than controlled output encourages surging and pacing errors. Ironman 70.3 bike performance is built on the ability to hold steady power across varied terrain rather than producing isolated high outputs.Neglecting terrain and pacing discipline:
Training exclusively on flat or overly controlled routes can leave athletes unprepared for changes in terrain and conditions. Practising pacing across rolling courses and variable gradients improves decision-making and power control when it matters most on race day.
When bike training is structured with restraint and intent, it builds confidence, durability and pacing discipline. By respecting session purpose, fuelling deliberately and prioritising controlled output, athletes develop bike fitness that supports strong run execution rather than undermining it.
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FAQ: Ironman 70.3 Essential Bike Training
How many bike sessions per week should I do for Ironman 70.3?
Most athletes benefit from two to four bike sessions per week, depending on experience, available training time and recovery capacity. The key is balancing endurance, race-specific work and recovery rather than simply adding more sessions.
What is the most important bike workout for Ironman 70.3?
The most important bike workouts are those that build sustained, controlled power at race-relevant intensity. Long rides and steady tempo sessions are particularly valuable because they reinforce pacing, fuelling and execution over extended durations.
Do I need high-intensity bike intervals for Ironman 70.3?
High-intensity work has a place but should be used selectively. Threshold and VO2 max efforts can support overall bike fitness, but the majority of training should focus on endurance, tempo and sustained control rather than frequent maximal efforts.
How long should long bike rides be for Ironman 70.3 training?
Long bike ride duration depends on the structure of your training plan, experience level and overall weekly volume. The focus should be on practising steady power, pacing discipline and fuelling rather than matching race distance every week.
Should Ironman 70.3 bike training always be done at race pace?
No. While race-specific intensity is important, not every session should be ridden at race effort. A mix of easier endurance riding and controlled tempo work supports durability and allows race-pace sessions to be executed with quality.
How important is fuelling practice during bike training for Ironman 70.3?
Fuelling practice is essential. Longer bike sessions provide the best opportunity to rehearse race-day intake strategy, timing and concentration. Treating fuelling as part of the session rather than an afterthought supports consistent execution on race day.
How does bike training affect the run in Ironman 70.3?
Bike training directly influences run performance. Controlled pacing, steady power output and rehearsed fuelling on the bike reduce unnecessary fatigue and allow athletes to start the run in a more composed and controlled state.
FURTHER READING: BUILD YOUR IRONMAN 70.3 BASE
Ironman 70.3 Training: What Is Zone 2 / Endurance?
Ironman 70.3 Training: What Is Zone 3 / Tempo?
Ironman 70.3 Training: What Is Zone 4 / Threshold?
Ironman 70.3 Training: What Is Zone 5 / VO2 Max?
Ironman Essential Sessions
Ironman 70.3 Swim Training: 10 Essential Sessions
Ironman 70.3 Run Training: 10 Essential Sessions
Ironman 70.3 Training: Recovery Week
Ironman 70.3: Beginner’s Guide
Final Thoughts
Strong Ironman 70.3 bike performance is built through controlled, repeatable work rather than isolated efforts. The sessions in this guide are designed to develop sustained power, pacing discipline and execution across the 90 km (56 mile) bike leg while supporting fuelling practice and run readiness. When applied within the structure of a well-designed training plan, these workouts help athletes ride with purpose, manage effort intelligently and arrive at the run composed and prepared rather than simply having endured the bike.
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.
