70.3 Race-Pace Bike Intervals: 2×60 Minutes

Session Overview

This 2-hour 20-minute ride builds the lactate threshold power and pacing discipline needed for a strong 70.3 bike split. Two 60-minute race-pace efforts replicate the sustained effort of a half-ironman bike leg, teaching your body to hold power through fatigue.

What You’ll Need

• Road or TT bike in good working order
• Power meter or heart rate monitor
• Race-day nutrition (2–3 gels or bars, 2 bottles of electrolyte drink)
• A flattish, safe road loop of 25–40km

Warm-Up (15 minutes)

Easy Zone 1–2 riding for 10 minutes on flat roads, then 3 × 30-second accelerations to race pace with 90 seconds easy between each. Settle into your race position during the final 5 minutes before the first interval begins.

Main Set

Your 70.3 race pace equates to roughly 80–85% FTP (power) or Zone 3–4 heart rate. Fuel during each interval as you would on race day — take a gel or bar every 20–25 minutes and sip electrolyte drink consistently.

• Interval 1: 60 minutes at 70.3 race pace (80–85% FTP or Zone 3–4 HR). Aim for even or slightly negative split — resist going out too hard.
• Recovery: 10 minutes easy Zone 1–2 riding. Take on water and nutrition.
• Interval 2: 60 minutes at 70.3 race pace. Hold the same power despite accumulated fatigue — this is the key adaptation.

Cool-Down (15 minutes)

Easy Zone 1 spinning for 15 minutes to begin lactate clearance. If this is a race-simulation session, finish with a 5-minute easy run off the bike to practise T2 adaptation.

Coaching Notes

• If you don’t know your FTP, target an effort where you can speak in short sentences but not hold a full conversation.
• Avoid hilly routes that force power spikes above your target zone — use rolling to flat terrain.
• Intermediate athletes can reduce each interval to 45 minutes and build to 60 minutes over subsequent weeks.
• Target heart rate: Zone 3 (around 75–85% max HR) for sustainable race-pace effort.