BLOCK 3: HALF-DISTANCE TRIATHLON BIKE WORKOUTS ON ROUVY

"Simulate, sharpen & shine" is the theme of this 4-week training block. A highlight is the Race Simulation Day, where you'll practice pacing and mental focus. As the block progresses, you’ll taper your training to feel fresh and powerful on race day.

This is your introductory week to this race-specific block. Grab a towel and water bottle, and get ready to fine-tune your form as you face some interval and brick workouts.

A race simulation workout – where you practice all three disciplines – can be beneficial, as it provides a mental rehearsal and familiarizes you with the race-day flow. Be sure to download the PDF above. It contains swimming and running workouts.

Here, we’ll gradually reduce the overall training volume (swimming, biking, running) to allow your body to recover while maintaining intensity. This helps ensure you're rested without losing fitness. Keep in mind that while volume is cut back, maintaining short bursts of high-intensity effort is important.

In this final week, the goal is to maintain your fitness and eliminate any traces of fatigue. You should feel fresh, confident and ready to race, so the emphasis is more on rest, race-specific efforts and mental preparation. With all 3 Blocks completed, You should be ready for your upcoming race. Good luck, and – as we always say at ROUVY – keep going!