BLOCK 1: HALF-DISTANCE TRIATHLON BIKE WORKOUTS ON ROUVY

Through steady endurance efforts and controlled power intervals, this 4-week block of workouts – the first block of a 3-month program – was carefully designed to develop athletes’ stamina, pacing, and efficiency for longer distances.

This first week builds your aerobic base with steady efforts and controlled surges, focusing on rhythm, pacing, and power control. You’ll establish a solid foundation for the training block ahead, preparing for more intense efforts in the coming weeks.

You'll continue building aerobic endurance with longer efforts, and incorporate low-cadence intervals to boost muscular strength. The aim is to get you ready for sustained efforts and enhance your ability to recover between challenging intervals.

In week 3, you’ll tackle a mix of pyramid intervals and sustained efforts, pushing your aerobic system to handle gradual intensity changes while maintaining control. This is a foundational week for building stamina, steady power and resilience.

This final week is a de-load with only two workouts, giving your body time to adapt and recover. It’s a chance to consolidate gains, replenish energy stores, and build up fresh energy as you prepare for the next phase: Tempo endurance and VO2 Max.