A half IRONMAN bike plan should be structured, progressive and specific to race demands. This 70.3 training plan cycling programme delivers exactly that, with three focused four-week blocks designed to build your aerobic engine, raise your threshold power and prepare you for race day.
ROUVY’s Half-Distance Triathlon Blueprint
This 12-week half-distance triathlon training plan on ROUVY is designed to prepare you for your 70.3 with structured, progressive triathlon cycling training. Featuring pro-designed workouts, this half IRONMAN bike plan suits beginner and intermediate triathletes and is ready to ride from home. You can start training today with a free 7-day ROUVY trial.
prep for Half-Distance Triathlon races on rouvy
Workouts For Half-Distance Triathlons
The ROUVY indoor cycling app has pro-designed cycling workouts tailored for triathletes.
Block 1: Half-Distance Triathlon
Your half-distance triathlon training starts here. Block 1 builds the aerobic foundation and muscular strength you’ll need for the 90-kilometer bike leg, using steady endurance work and controlled intervals to improve stamina, pacing and efficiency for race day.
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 triathlon TRAINING ON ROUVY
Ride virtual versions of official IRONMAN race courses.
Easy sync with triathlon training apps like TrainingPeaks, Wahoo and Strava.
Boost your triathlon training with easy-to-follow workouts on real routes.
Real metrics and analytics, including cadence, power output, heart rate and more.
Customizable interface makes it easy to tailor ROUVY to match your fitness level.
IRONMAN bike training for beginners, including suitable workouts.
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!
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 19.99per 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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