Power Your 70.3: 10 Must-Do Tempo Rides!
Ready to ride steady and strong in your next 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.
Why Tempo Bike Training Matters for Ironman 70.3
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 75–85% 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 fueling 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!
10 Key Tempo Bike Workouts for Ironman 70.3
Each session includes a warm-up, a main set, and a cool-down for race-specific effectiveness and recovery.
1. Race-Pace Intervals
Purpose: Build stamina and pacing control at 70.3 race effort.
Warm-up:
15 min easy spin
Main Set:
4 x 20 min at 70.3 power/effort, 5 min easy spin between sets
Cool-down:
10 min easy spin
2. Brick Tempo Ride (Bike-to-Run Simulation)
Purpose: Simulate race-day transition and develop bike-to-run efficiency.
Bike Warm-up:
15 min easy spin
Bike Main Set:
90 min at 70.3 race power/effort
Transition: 5 min easy jog
Run Main Set:
20–30 min at 70.3 run pace
Run Cool-down:
5–10 min easy jog
3. Long Race-Pace Ride (Aerobic Endurance Focus)
Purpose: Build endurance and aerobic capacity at sustained race pace.
Warm-up:
15 min easy spin
Main Set: 3 hours steady including:
2 x 45 min at 70.3 power, 10 min easy spin between
Final 30 min slightly above 70.3 effort
Cool-down:
10 min easy spin
4. Over-Under Race Pace Intervals (Fatigue Resistance & Pacing Control)
Purpose: Improve muscular endurance and adaptation to surges above race pace.
Warm-up:
15 min easy spin
Main Set: 5 sets of:
10 min at 70.3 effort
5 min at Olympic-distance effort (higher)
5 min easy spin between sets
Cool-down:
10 min easy spin
5. Progressive Tempo Ride (Negative Split Focus)
Purpose: Train for strong race finishes through controlled intensity build.
Warm-up:
15 min easy spin
Main Set:
3 x 30 min, increasing intensity:
#1 at 70.3 power
#2 at 70.3 + 5%
#3 at 70.3 + 10%
Cool-down:
10 min easy spin
6. Sweet Spot Tempo Intervals (Building Strength & Endurance)
Purpose: Increase muscular endurance and power near threshold without over-fatigue.
Warm-up:
15 min easy spin
Main Set:
5 x 12 min at 85–90% FTP (“sweet spot”), 5 min easy spin between sets
Cool-down:
10 min easy spin
7. Race Simulation Ride (Pacing & Nutrition Practice)
Purpose: Rehearse full pacing and fueling strategies for race day.
Warm-up:
15 min easy spin
Main Set:
2.5–3 hours at 70.3 power/effort, using full race nutrition plan
Optional Brick Run:
15–20 min at race run pace (include 5 min warm-up)
Cool-down:
10 min easy jog after run
8. Shorter High-Cadence Tempo Efforts (Leg Speed & Efficiency)
Purpose: Enhance neuromuscular coordination and leg turnover at race effort.
Warm-up:
15 min easy spin
Main Set:
6 x 10 min at 70.3 effort, maintaining 100+ RPM cadence, 5 min easy spin between
Cool-down:
10 min easy spin
9. Threshold to Tempo Pacing (Building Sustainable Power)
Purpose: Develop top-end aerobic power and transition to race-effort pacing.
Warm-up:
15 min easy spin
Main Set:
3 sets of:
10 min at threshold effort (Zone 4)
15 min at 70.3 tempo effort
5 min easy spin between
Cool-down:
10 min easy spin
10. Taper Tempo Ride (Final Prep Before Race Week)
Purpose: Maintain sharpness and reinforce race pacing without fatigue during taper.
Warm-up:
15 min easy spin
Main Set:
3 x 15 min at 70.3 race effort, 5 min easy spin between
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 fueling needs under race-intensity stress.
FAQs About Tempo Bike Training for Ironman 70.3
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 75–85% 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.
Final Thoughts
Tempo bike training helps you build sustainable race power, sharpen pacing discipline, and finish your 90 km ride strong and confident.
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.