ROUVY’s Half-Distance Triathlon Blueprint

Get ready for half-distance triathlons with this 12-week regimen on the ROUVY indoor cycling app. These pro-designed workouts are suitable for beginner and intermediate triathletes. Get started today with a free 7-day trial.

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prep for Half-Distance Triathlon races on rouvy

Beyond just testing athletes’ endurance, half-distance triathlons offer an achievable yet challenging entry into the sport. ROUVY is committed to helping triathletes get race ready.

Workouts For Half-Distance Triathlons

The ROUVY indoor cycling app has pro-designed cycling workouts tailored for triathletes.

Block 1: Half-Distance Triathlon

This first four-week block is designed to prepare you for middle-distance triathlons by focusing on building a strong aerobic foundation and enhancing muscular strength. Through steady endurance efforts and controlled power intervals, this phase develops your stamina, pacing, and efficiency for longer distances.

Block 2: Half-Distance Triathlon

This four-week block focuses on a balanced approach to building cycling endurance, enhancing sustained power, and improving your ability to handle high-intensity efforts. The sessions are progressively structured to develop your aerobic capacity, sharpen your top-end power, and simulate the demands of race-day efforts. Each week concludes with a cycling session followed by a brick run, preparing you for the physical and mental demands of transitioning from the bike to the run during your triathlon.

Block 3: Half-Distance Triathlon

This is where it all comes together! Block 3 focuses on race-specific training to ensure you're prepared for every challenge that race day throws your way. A highlight is the Race Simulation Day, where you'll practice your pacing and mental focus in a controlled environment. As the block progresses, you’ll taper your training to feel fresh and powerful on race day.

BENEFITS OF CYCLING WORKOUTS ON ROUVY
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.
Triathlon programs and workouts that are suitable for beginners.

HOW TO START RIDING ON ROUVY

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!

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A 7-DAY FREE TRIAL

All ROUVY subscription plans begin with a free 7-day trial. Get started today!

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interesting reading

EVERYTHING YOU NEED TO KNOW ABOUT TRIATHLON: DISTANCES, TRAINING & TIPS FOR BEGINNERS
Mark Nessmith  ·  1/31/2025
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.

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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.

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