BLOCK 2: HALF-DISTANCE TRIATHLON BIKE WORKOUTS ON ROUVY

This second 4-week training block was designed to build your cycling endurance, sustained power, and high-intensity efforts with progressive sessions on the ROUVY app. Weekly brick workouts prepare you for bike-to-run triathlon transitions.

This opening week focuses on developing your cycling endurance, tempo efficiency, and sweet-spot power. The sessions are structured to help you improve your ability to sustain effort over time, building strength and fitness progressively.

This week is a step up from last, introducing sharper intervals and sustained efforts to improve both your power output and endurance. The combination of high-intensity bursts and controlled efforts will help you handle a wide range of cycling demands, whether it’s holding pace or attacking a climb.

Week 3 is about refining your ability to produce controlled power across different intensities. The workouts combine short bursts of intensity, sustained tempo efforts, and progressive endurance intervals. Together, these sessions enhance your aerobic strength, top-end power, and ability to sustain effort.

In this final week, the focus shifts to sharpening your top-end power and reinforcing your ability to recover quickly between high-intensity efforts. The workouts challenge your ability to sustain steady efforts while incorporating short bursts of explosive power to mimic the demands of racing or interval training.