Ironman 70.3 Bike Training: 10 Tempo Sessions

SUMMARY:
Tempo riding around 76–90% of FTP, 80–87% of max heart rate or RPE 5–6 builds the aerobic strength, pacing control and mental focus required for a strong Ironman 70.3 bike leg. These 10 Zone 3 sessions help you ride steady, fuel well and finish fast without draining your legs for the run.

Why Tempo Bike Training Matters for Ironman 70.3

Tempo bike training builds the endurance, pacing control and resilience you need to execute a powerful bike leg and set yourself up for a strong run. The 90 km bike leg is where Ironman 70.3 races are often won or lost. Riding at tempo intensity, Zone 3 effort or around 76–90% of FTP, develops the steady-state aerobic strength you need to maintain pace without draining your legs for the run.

Practicing race-specific tempo sessions builds fatigue resistance, efficient fuelling habits and mental pacing control. All key for a successful 70.3 bike split. These 10 key tempo bike workouts will sharpen your race fitness, boost your stamina and prepare you for a fast, confident ride!

Zone 3 Tempo Metrics for 70.3 Bike Training:

• Power: 76–90% of FTP

• Heart Rate: 80–87% of max HR

• Effort (RPE): 5–6 out of 10, strong and steady, but controlled

• Cadence: 85–95 rpm or 60–70 rpm for strength sets

• Use with: FLJUGA’s FTP and HR zone calculators to dial in your ideal tempo range

Zone 3 is your sweet spot for building sustainable race power without tipping into fatigue too early.

10 Key Tempo Bike Workouts for Ironman 70.3

1. Steady Tempo Ride

Purpose: Build consistent aerobic power at 70.3 race effort

Warm-Up: 15 min spin
Main Set: 2 x 30 min @ Zone 3 (5 min easy spin between)
Cool-Down: 10 min easy spin

2. Broken Tempo Intervals

Purpose: Sustain tempo load in focused blocks

Warm-Up: 15 min spin
Main Set: 5 x 12 min @ Zone 3 (4 min easy spin between)
Cool-Down: 10 min easy spin

3. Progressive Tempo Build

Purpose: Transition smoothly from aerobic to tempo effort

Warm-Up: 15 min spin
Main Set: 20 min @ Zone 2 + 25 min @ Zone 3
Cool-Down: 10 min easy spin

4. Long Tempo Hold

Purpose: Train steady-state pacing under race conditions

Warm-Up: 15 min spin
Main Set: 1 x 75 min @ Zone 3
Cool-Down: 10 min easy spin

5. Tempo Pyramid

Purpose: Add variety to tempo volume with increasing/decreasing sets

Warm-Up: 15 min spin
Main Set: 15 / 20 / 25 / 20 / 15 min @ Zone 3 (5 min easy spin between)
Cool-Down: 10 min easy spin

6. Over/Under Tempo Set

Purpose: Improve control by alternating between high Zone 2 and Zone 3

Warm-Up: 15 min spin
Main Set: 5 x (5 min @ Zone 2 + 10 min @ Zone 3)
Cool-Down: 10 min easy spin

7. Tempo with Big Gear Focus

Purpose: Build muscular endurance while sustaining Zone 3 output

Warm-Up: 15 min spin + cadence drills
Main Set: 4 x 15 min @ Zone 3 in a big gear (5 min easy spin between)
Cool-Down: 10 min easy spin

8. Tempo Finish Ride

Purpose: Teach strong finishing effort after aerobic build

Warm-Up: 15 min spin
Main Set: 60 min @ Zone 2 + 20 min @ Zone 3
Cool-Down: 10 min easy spin

9. Double Block Tempo

Purpose: Accumulate sustained Zone 3 load with recovery

Warm-Up: 15 min spin
Main Set: 2 x 40 min @ Zone 3 (10 min easy spin between)
Cool-Down: 10 min easy spin

10. Race Simulation Tempo Ride

Purpose: Mimic 70.3 race intensity for distance confidence

Warm-Up: 15 min spin
Main Set: 90 min @ Zone 3
Cool-Down: 10 min easy spin

Why These Tempo Sessions Work

• Build Race-Specific Power: Hold your 70.3 effort steady and smooth.

• Enhance Endurance: Develop the aerobic base to ride strong and still run well.

• Sharpen Pacing Strategy: Practice pacing changes and finishing strong.

• Dial in Nutrition: Simulate fuelling needs under race-intensity stress.

Common Mistakes with Tempo Bike Training

1. Going Too Hard
Many athletes drift into Zone 4. Stay at 76–90% FTP to build endurance, not burn out.

2. Skipping Fuel Practice
Tempo rides are long enough to require fuelling, train your gut just like your legs.

3. Not Riding in Aero
Race position matters. Tempo is the perfect time to build comfort in aero.

4. Ignoring Recovery Weeks
Zone 3 is tough, reduce volume during recovery to prevent overload.

FAQs: Tempo Sessions

How often should I do tempo rides?

Most athletes include 1–2 tempo rides per week, depending on training load and recovery needs.

What power zone is best for 70.3 tempo rides?

Typically Zone 3 around 76–90% of FTP is ideal for sustainable Ironman 70.3 pacing.

Should I practice aero position during tempo rides?

Yes. Always train in your race position to build comfort and efficiency under load.

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 70.3 Swim Training: 10 Tempo Sessions

• Ironman 70.3 Run Training: 10 Tempo Sessions

• Ironman 70.3 Training: Recovery Week

• Ironman 70.3: Beginner’s Guide

Final Thoughts

Tempo bike training helps you build sustainable race power, sharpen pacing discipline and finish your 90 km ride strong and confident. It’s not about going all-out, it’s about staying in control, holding your line and getting the most out of your engine without emptying the tank. When done consistently, Zone 3 riding conditions both body and mind to stay composed under pressure. Over time, you’ll notice better pacing instincts, stronger legs late into long rides and smoother transitions into the run. Start building your tempo sessions in early and watch your 70.3 confidence grow from the saddle up.

Which tempo bike session will you add first to boost your Ironman 70.3 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.