Half-Distance Triathlon Bike Pacing, 2 x 30 min
Two 30-minute efforts at 75 to 80% of FTP in aero position, a pacing session for the bike leg of a half-distance triathlon.
- Duration
- 1 h 35 min
- Effort
- 77
- Level
- Beginner
- Focus zone
- Tempo
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 |
| 2 ×Repeat these steps | |||
| 3.1 | IntervalTempo Race power, aero, steady | 30 min | 75-80% FTP74-82% 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
The bike leg of a half-distance triathlon is ridden well below threshold. Coaching guidance for age groupers usually lands at about 75 to 82% of FTP over the whole leg, lower for long bike times and newer athletes, higher for strong cyclists. This session teaches you how that effort feels. You ride two efforts of 30 minutes at 75 to 80% of FTP with 5 minutes of easy riding between them.
The power is moderate, so the challenge is to stay steady and in position for a long time. Use the efforts to practice your aero position and eating and drinking on the bike, and to check how your heart rate behaves at race power.
The session suits triathletes of all levels in the base and build phases, including those preparing for their first half distance. Later in the build, move on to longer race rehearsals of 2 hours or more. A short run straight after the ride is a useful addition.
Tips
- Stay in the aero position for at least 25 minutes of each effort.
- Eat and drink at race rhythm, every 15 to 20 minutes.
- Write down average power and heart rate to plan your race pacing.
Good forHalf-distance triathlon
Season phaseBaseBuild