Train on the real IRONMAN routes: Nice, Kona, Marbella
Dreaming of conquering an IRONMAN? With ROUVY, you don’t just train—you step straight onto the legendary courses themselves. Thanks to real-world video footage and GPS-precise gradients, every climb, descent and stretch of road feels just like race day. You’re not spinning through a simulation; you’re riding the same iconic routes that have tested the world’s best in Kona, Nice and Marbella. Whether you’re training for your first finish line, doing race recon, or pushing your limits in preparation, ROUVY gives you the edge to go beyond just guesswork and allow your best performance.
Riding the real courses of your triathlon indoors means you can familiarise yourself with every climb, descent, and flat section before you even arrive at the start line. You can test pacing strategies, practise holding an aero position on rolling terrain, and understand where to push and where to save energy.
The advantage of course recon on ROUVY is that you arrive on race day already familiar with what is coming, reducing uncertainty and giving you the confidence that comes from preparation.
IRONMAN World Championships – where legends are made. Where pain is the proof.
The IRONMAN World Championships represent the absolute peak of long-distance triathlon. It is the race every triathlete dreams of qualifying for, a test of endurance, resilience, and preparation against the strongest field in the world. Historically held in Kona, Hawaii, and now also hosted in Nice, France, and Marbella, Spain, the Championships bring together professionals and age-groupers who have proven themselves on the global stage. To cross the finish line here is to write your name into the history of the sport.
These races are more than just physical challenges; they are also mental tests. They are symbolic of the IRONMAN spirit, where discipline, patience, and determination are tested to the limit. For you, the opportunity to train on the same bike legs from home means you can prepare with the same seriousness as those racing for a world title. Whether your goal is qualification, achieving personal bests, or simply experiencing these legendary courses, ROUVY lets you bring the World Championships into your training space.
Kona, Hawaii – the lava fields of legend
The IRONMAN World Championship Kona bike course is legendary for its difficulty, not because of extreme elevation but because of the conditions. The 180 km route with 1,316 m of ascent follows the Queen Ka’ahumanu Highway from Kailua-Kona to the turnaround in Hawi.
You begin in the lively town of Kailua-Kona, where spectators usually line the streets, and head out onto long stretches of lava fields where the black volcanic rock radiates its heat. The Pacific Ocean, in contrast, is visible to your left as you push northward.
This course is defined by the elements. Strong crosswinds sweep in from the ocean, especially on the climb to Hawi, where gusts can catch you off guard. The heat and humidity are constant factors. On ROUVY, the video and GPS simulation enable you to rehearse the sensation of riding on undulating roads, view landmarks such as Waikoloa Village and Kawaihae, and prepare for the mental challenge of the long return. Recon allows you to pace correctly, saving strength for the final kilometres when fatigue and headwinds combine to test you the most.
Kona pacing and nutrition strategy
On the Kona course, pacing is all about patience. It is easy to push too hard early when the roads feel fast, leaving town. Your goal should be to hold back on the early flats, keep your effort smooth, and save energy for the return leg when headwinds build. Stay consistent on the climb to Hawi, avoiding surges that could spike your heart rate. Nutrition is crucial in this situation, as heat and humidity worsen sweat loss. Use indoor recons on ROUVY to practise fuelling every 15 to 20 minutes and to simulate riding in an aero position for long stretches without relief.
Nice, France – the mountains of the Riviera
The IRONMAN World Championship course in Nice could not be more different. Situated on the French Riviera, the race begins on the Promenade des Anglais, a world-famous stretch lined with palm trees and the Mediterranean Sea sparkling beside you. From there, the course heads inland, leaving behind the flat coast and climbing into the Alpes-Maritimes. Over the distance, you will gain more than 2,400 m of elevation.
The climbs are long and steady, taking you through hillside villages, dense forests, and dramatic mountain scenery. You will encounter winding switchbacks and narrow roads that demand control and focus. The descents are equally technical, with sharp turns and rapid drops that require careful pacing. On ROUVY, the video captures every detail of these roads, letting you learn where the climbs begin, how long they last, and where to recover.
Nice pacing and nutrition strategy
In this course, smart pacing makes the difference between finishing strong and blowing up on the climbs. Begin conservatively along the Promenade, keeping your effort level under control before the terrain becomes more challenging. On the long mountain ascents, aim for steady power output at the lower end of your target range, resisting the temptation to push. Practise descending on ROUVY, focusing on position on the bike.
Due to the climbing demands, nutrition timing is vital. Use these rides to schedule fueling before each major ascent and maintain hydration, even in the cooler mountain air.
Marbella, Spain – where the coast meets the mountains
Marbella, a city and resort area on southern Spain’s Costa del Sol, part of the Andalusia region, offers a contrasting challenge with its 70.3 bike leg set along Spain’s southern coast. On ROUVY, the 90 km Marbella course starts near the Mediterranean shoreline with the seaside resorts behind you, before turning inland toward the rugged Sierra Blanca mountains. The scenery changes quickly from sunlit beaches and whitewashed villages to twisting mountain roads lined with olive groves and rocky outcrops.
The Marbella bike course segment features sharp climbs that rise out of the valley, complemented by technical descents that require concentration. On ROUVY, you will see and feel the transition from the coast to the mountains as the gradients shift. A recon here allows you to practise how to manage the climbs without burning too many matches and to plan where to fuel before tackling the steeper sections.
Marbella's pacing and nutrition strategy
The key to Marbella is controlling effort on the climbs. The bike course may be shorter than a full IRONMAN, but the repeated elevation changes make it a demanding challenge. In training, use ROUVY to practise holding a steady climbing rhythm and avoid going into the red on steeper gradients while maintaining a high cadence to ward off muscle fatigue. The descents can be technical, so learn where they appear and prepare to recover without losing focus.
Nutrition should be timed for before and after climbs, ensuring you have energy when needed. Because of the shorter format, missed fuelling windows are harder to recover from, so use recons to make your routine automatic.
Why virtual race recons matter
The advantage of training on these official ROUVY routes is that you can conduct race recons from the comfort of your own home. Instead of arriving on race day with only a course map and profile, you will already know the roads. You will recognise the landmarks, understand where the gradients change, and mentally prepare for the most challenging sections. This kind of preparation reduces stress, sharpens focus, and helps with confidence to help when it counts.
Building mental confidence indoors
A big part of IRONMAN racing is mental preparation. The more familiar you are with the course, the less room there is for anxiety or surprises on race day. Riding the actual routes on ROUVY builds confidence because you already know what to expect. The climbs, the descents, the landmarks, and even the rhythm of the course become familiar. This transforms nerves into confidence and gives you the calm focus that every successful IRONMAN performance requires. Reading motivating triathlon literature can also be very beneficial.
An ideal way to prepare
ROUVY brings the reality of IRONMAN racing into your training space. With route videos with real footage, GPS-realistic slopes, and the ability to ride the world’s most iconic triathlon bike legs, you can prepare with more precision than ever before. Kona, Nice, and Marbella are no longer just names on a course map; they are routes you can ride, study, and master long before your race, not just imagine.
By committing to race recons on ROUVY, you set yourself up for success. You will arrive at the start line with the confidence that comes from experience, even if it's your first time on the course, which is indoors. This is the edge that makes the difference when the day gets tough. Ride the routes, learn them well, and give yourself the best chance to perform when it matters most.
