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.
BLOCK 1: HALF-DISTANCE TRIATHLON BIKE WORKOUTS ON ROUVY
Getting ready for a middle-distance triathlon? The ROUVY indoor cycling app has you covered! This 4-week training block focuses on building a strong aerobic foundation and enhancing muscular strength. Start today with a free trial.
TRIATHLON PREPARATION TIPS ON ROUVY
Download a pdf of THE BLOCK 1: HALF-DISTANCE SCHEDULE
Fill in your e-mail to receive a schedule of the workouts in ROUVY’s Block 1: Half-Distance Triathlon program. The free PDF also includes a schedule of swimming and running workouts.
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WEEK 1 – BLOCK 1: HALF-DISTANCE TRIATHLON
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.
WEEK 2 – BLOCK 1: HALF-DISTANCE TRIATHLON
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.
WEEK 3 – BLOCK 1: HALF-DISTANCE TRIATHLON
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.
WEEK 4 – BLOCK 1: HALF-DISTANCE TRIATHLON
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.
AFTER BLOCK 1, WHAT’S NEXT?
Since these workouts are designed to build on each other, after completing this first block you will be ready to move on to Block 2 without a break. Only after completing Blocks 2 and 3 will you be ready to conquer the half-distance triathlon.
BENEFITS OF TRAINING ON THE rouvy INDOOR CYCLING app
ROUVY is the ONLY place you can ride virtual IRONMAN race courses.
Easy sync with triathlon training apps like TriDot, Wahoo and Strava.
Import workouts from fitness platforms like GARMIN Connect, COROS, CoachCat, Xhale, Final Surge, Humango, Map My Fitness and more.
Boost your training with easy-to-follow workouts on real routes.
Full metrics and analytics, including cadence, power output, heart rate and more.
Bike training for beginners, including suitable workouts.
START training on rouvy in 3 easy steps
1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
3
Begin riding
Start training on real routes around the world today with a free 7-day trial!
1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
3
Begin riding
Start training on real routes around the world today with a free 7-day trial!
Monthly
USD 14.99per month
FLEXIBLE PLANS, AND A 7-DAY FREE TRIAL
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
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EVERYTHING YOU NEED TO KNOW ABOUT TRIATHLON: DISTANCES, TRAINING & TIPS FOR BEGINNERS
Thinking of tackling your first triathlon? Let’s look at what they are, explore the different triathlon distances – from sprint triathlons to 70.3 triathlons and the iconic IRONMAN races – and discuss essential triathlon gear for beginners. And we’ll provide tips for creating a beginner triathlon workout plan that will equip you to start your journey with confidence and cross that finish line with pride.
Understanding Triathlon Distances: From Sprint to Ultra
Triathlon blends three basic actions—swim, bike, and run—into race formats that stretch from quick twenty‑minute efforts to multi‑day epics. That spread keeps the sport fresh; once you conquer one goal, a new distance is waiting.
FROM CYCLING TO TRIATHLON: A BEGINNER'S GUIDE
Going from dedicated cyclist to first-time triathlete is exciting – but it can be scary too. With that in mind, we’ve put together this beginner triathlon guide for cyclists who want to tackle the ultimate in endurance sports. You’ll find info about training plans, the gear you’ll need, nutrition advice, mental prep and injury-prevention tips, plus advice on how to connect with the triathlon community. To get the confidence and know-how needed to start turning your cycling passion into triathlon success, read on.
Ultimate Guide to Sprint Triathlon: Distances, Sprint Triathlon Training Plan and Race-Day Tips
A sprint triathlon features a 750m swim, 20km bike ride, and 5km run, making it a more accessible challenge than longer races. It typically takes from under an hour for elites to around two hours for beginners, with training helping participants achieve their goals at their own pace.
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