Half-Distance Triathlon Bike Rehearsal, 2.5 Hours
A 2.5-hour ride with 2 hours at race power in race position, a full bike-leg rehearsal for a half-distance triathlon.
- Duration
- 2 h 31 min
- Effort
- 139
- Level
- Advanced
- 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 |
| 3 | IntervalTempo Race power, settle in | 30 min | 74-78% FTP72-80% HRmax |
| 4 | RecoveryEndurance Sit up, stretch | 2 min | 55-65% FTP65-78% HRmax |
| 5 | IntervalTempo Race power, aero, steady | 30 min | 76-80% FTP74-82% HRmax |
| 6 | RecoveryEndurance Sit up, stretch | 2 min | 55-65% FTP65-78% HRmax |
| 7 | IntervalTempo Race power, aero, eat and drink | 30 min | 76-80% FTP74-82% HRmax |
| 8 | RecoveryEndurance Sit up, stretch | 2 min | 55-65% FTP65-78% HRmax |
| 9 | IntervalTempo Last block, stay steady | 30 min | 78-82% FTP75-83% HRmax |
| 10 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session rehearses the full bike leg of a half-distance triathlon. After a 15 minute warm-up you ride 2 hours at race power, split into four blocks of 30 minutes. The first block sits at 74 to 78% of FTP, the middle two at 76 to 80% and the last at 78 to 82%. Short 2 minute easy sections between the blocks give you a chance to stand, stretch and refocus, as you might on a descent or at a turn.
Holding race power and position for 2 hours shows whether your pacing, position and nutrition will work on race day. Use the same bike, bottles and food you will race with.
It is a session for experienced triathletes in the build and peak phases, 3 to 6 weeks before the race. A run of 20 to 30 minutes off the bike at race pace completes the rehearsal. Leave at least two easy days afterwards. If your FTP comes from a test on the hoods, start at the lower end of each range.
Tips
- Eat 60 to 90 grams of carbohydrate per hour, as you plan to on race day.
- Stay in aero position as much as you would in the race.
- Note the heart rate drift between the first and the last block.
Good forHalf-distance triathlon
Season phaseBuildPeak