Full-Distance Triathlon Bike Rehearsal, 4 Hours
A four-hour ride with 3.5 hours at full-distance race power in blocks, a long rehearsal of pacing, position and fueling.
- Duration
- 4 h
- Effort
- 194
- Level
- Advanced
- 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 |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Race power, aero, eat and drink | 30 min | 68-74% FTP70-78% HRmax |
| 2.2 | RecoveryEndurance Stand, stretch, take a bottle | 2 min | 55-65% FTP65-78% HRmax |
| 3 | IntervalEndurance Last block, strong and controlled | 30 min | 70-76% FTP72-80% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This is the long rehearsal for the bike leg of a full-distance triathlon. After a 10 minute warm-up you ride seven blocks of 30 minutes at race power, 68 to 74% of FTP, with 2 minutes of easy riding between them. The last block is at 70 to 76% to practice a strong but controlled finish.
Four hours on the bike at race intensity show whether your pacing holds, your position stays comfortable and your gut handles the food. The short breaks are there to stand, stretch and take a bottle, as you might at an aid station.
It is a session for experienced triathletes in the build phase, usually 4 to 8 weeks before the race. Ride it once or twice in a build. Use your race bike, race nutrition and, if possible, race clothing. Plan a short run off the bike and at least two easy days afterwards.
Tips
- Practice the exact fueling plan you will use in the race.
- Keep the power steady on climbs and avoid spikes.
- Check how comfortable your position feels every hour.
Good forFull-distance triathlon
Season phaseBuild