Half-Distance Triathlon Tempo 3 x 20 min
Three 20 minute blocks at half-distance triathlon effort in the aero position, rehearsing the pacing that leaves enough energy for the run.
- Duration
- 1 h 40 min
- Effort
- 88
- Level
- Intermediate
- 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, partly on the aero bars | 15 min | 45 → 70% FTP55 → 72% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo Aero, race effort, steady breathing | 20 min | 78-84% FTP78-85% HRmax |
| 2.2 | RecoveryEndurance Sit up, drink, easy | 5 min | 55-65% FTP65-78% HRmax |
| 3 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
The bike leg of a half-distance triathlon is usually ridden at upper endurance to tempo intensity, often around 75 to 85% of FTP depending on the athlete. Riding harder tends to cost more on the run than it gains on the bike. This session practices the race effort for an hour of total work, split into three 20 minute blocks.
After 15 minutes of warm-up, ride each block at 78 to 84% of FTP in the aero position with your planned race cadence. Take your race nutrition as you would on race day, roughly a gel or the equivalent every 20 to 30 minutes. Recover with five minutes of easy riding sitting up, then go back down.
Use it in the last eight to ten weeks before the race. A 15 to 20 minute run off the bike at race pace turns it into a full brick session. Lower the target to 76 to 80% for a first half-distance race.
Tips
- Practice the exact gels and drinks you plan to use in the race.
- Hold the aero position for the whole block, including small rises.
- Note the heart rate in each block and compare it with your race plan.
Good forHalf-distance triathlon
Season phaseBuildPeak