Ironman 70.3 Training: 10 Zone 3 / Tempo Bike Workouts
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 Tempo Sessions
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.
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.
