Standard-Distance Triathlon Bike Pacing, 2 x 25 min
Two 25-minute efforts at 85 to 92% of FTP in aero position, pacing practice for the 40 km bike leg of a standard-distance triathlon.
- Duration
- 1 h 28 min
- Effort
- 87
- Level
- Intermediate
- Focus zone
- Sweet spot
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 | Warm-upVO2max Short opener | 30 s | 105-115% FTP92-98% HRmax |
| 3.2 | Warm-upEndurance Easy | 1 min | 55-65% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalSweet spot Settle in, as after the swim | 3 min | 84-88% FTP83-88% HRmax |
| 4.2 | IntervalSweet spot Race power, aero, steady | 22 min | 87-92% FTP83-88% HRmax |
| 4.3 | RecoveryRecovery Easy, sit up | 5 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
The 40 km bike leg of a standard-distance triathlon is ridden hard, but not as hard as a stand-alone time trial, because a 10 km run follows. Many athletes ride it at roughly 85 to 92% of FTP. This session gives you two efforts of 25 minutes at that power, in race position, with 5 minutes easy between them.
The efforts are long enough to show whether you can hold the power and the position, and short enough to keep the session manageable in the build phase. Ride the first 3 minutes of each effort at the lower end of the range, the same way you would settle in after the swim.
The session suits intermediate triathletes in the build and peak phases. A 15 to 20 minute run straight after the ride, at your planned race pace, turns it into a full brick session. Progress by joining the two efforts into one of 50 minutes.
Tips
- Keep a steady cadence of 85 to 95 rpm.
- Drink at least once in each effort, as you would in the race.
- Lay out your running shoes before the ride if you add a brick run.
Good forStandard-distance triathlon
Season phaseBuildPeak