How to Train for an Aquabike: The Complete Beginner's Guide

What Is an Aquabike?

An aquabike is a two-discipline race combining an open water swim and a bike leg — no run at the finish. Born from the triathlon world, aquabike has grown into a standalone format with its own dedicated race calendar, offering an appealing option for athletes who love swimming and cycling but want to protect injury-prone joints, or simply want a different competitive challenge.

Aquabike Race Formats

Aquabike races typically mirror triathlon distances without the run leg:

Sprint aquabike: 750m swim + 20km bike
Olympic aquabike: 1500m swim + 40km bike
70.3 aquabike: 1900m swim + 90km bike
Full distance aquabike: 3800m swim + 180km bike

How Aquabike Training Differs from Triathlon

Without a run leg, aquabike training is refreshingly streamlined. You can push harder on the bike because there’s no need to save energy for a run. This shifts the race dynamic significantly — athletes who are strong cyclists will find aquabike particularly rewarding, and swim-to-bike transitions become even more critical for overall positioning.

Bike volume increases: Without run training, most of your aerobic conditioning comes from cycling. Aim for 3–4 bike sessions per week, including one long ride and one race-pace effort.
Swim frequency stays similar: Open water swimming, race starts, and sighting are still key. Two to three swims per week — one open water — is typical preparation.
No brick runs required: Bricks are still useful (swim into bike), but you’re training your body to push hard on the bike from a swim start, not to transition to a run.

Key Aquabike Training Sessions

To prepare effectively for aquabike, include these sessions in your weekly training:

Swim-to-bike brick: Open water swim (800–1500m at race pace) followed immediately by a 20–45km bike at race effort. This replicates the transition fatigue you’ll experience on race day.
Race-pace bike intervals: 3–4 x 15-minute efforts at your target aquabike power (RPE 8). These build the specific endurance needed to hold pace when your heart rate is already elevated from the swim.
Long endurance ride: A weekly ride of 2–3 hours at zone 2 to build your aerobic cycling base. For longer aquabike distances, this session is your foundation.
Open water race-start practice: Hard 200–400m efforts from a standing water start, simulating the chaotic mass start of a race.

Gear Essentials

Aquabike gear requirements are the same as triathlon for the most part — wetsuit, bike, helmet, and open water swim goggles. Because you’re not running, your footwear choice for transition is simpler: cycling shoes you can exit quickly are all you need. A trisuit or bib shorts with a jersey works well, especially for longer distances.