Ironman 70.3 Bike Training: 10 Key Sessions
The key elements of structured Ironman 70.3 bike training
A structured Ironman 70.3 bike plan should develop endurance, race pacing, strength, and efficiency — all while teaching your body how to fuel and recover optimally. Every session should serve a purpose, whether it's building aerobic power, dialing in race-day pacing, or improving your ability to take on nutrition under fatigue. The right mix of workouts prepares you to ride strong and transition smoothly into the run.
These sessions will help you build the power and resilience needed to dominate the 56-mile ride.
1. Long Endurance Ride
Purpose: Build aerobic capacity and teach fueling 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: 4 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: 1 x 90 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, fueling, 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)
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 maximising 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. Prioritise proper fueling and hydration during every ride to optimise 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.
