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 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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