Full-Distance Triathlon Bike Pacing, 3 x 40 min
Three 40-minute efforts at 68 to 74% of FTP in race position, a long pacing session for the bike leg of a full-distance triathlon.
- Duration
- 2 h 40 min
- Effort
- 120
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalEndurance Race power, aero, steady | 40 min | 68-74% FTP70-78% HRmax |
| 3.2 | RecoveryRecovery Easy, sit up and stretch | 5 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
A full-distance triathlon is paced well below threshold on the bike. Coaching guidance for age groupers usually puts the bike leg at about 65 to 75% of FTP, since a harder ride tends to cost more time in the marathon than it saves on the bike. This session lets you practice that effort over two hours of work. You ride three blocks of 40 minutes at 68 to 74% of FTP with 5 minutes of easy riding between them.
The power feels easy at first, and that is the trap many athletes fall into on race day. Holding it steady for 40 minutes at a time in aero position, while eating and drinking, is the real skill. Watch your heart rate. If it climbs clearly in the third block at the same power, your pacing or fueling needs work.
The session suits intermediate triathletes in the base and build phases. Later in the build, extend it toward a full race rehearsal of four hours or more.
Tips
- Eat every 20 minutes and drink regularly.
- Hold the power at the low end of the range if heart rate drifts up.
- Ride on your race bike with your race nutrition.
Good forFull-distance triathlon
Season phaseBaseBuild