Olympic Triathlon Bike Leg: 40km Aero Position Outdoor Session

Session Overview

Simulate the Olympic triathlon bike leg with this 40km outdoor session in your aero position, targeting the effort level you’ll need on race day. Riding at 85–90% FTP for the bulk of the effort builds the specific fitness and positional endurance that makes the difference between a good bike split and a great one. This session suits intermediate to advanced athletes with a known FTP.

What You’ll Need

• Road or triathlon bike with aero bars or tri position
• Power meter or GPS with heart rate
• One water bottle (this is a 60-minute session)
• Flat to rolling course — avoid heavy traffic sections

Warm-Up (10 minutes)

Ride easy at Zone 1–2 for 10 minutes, including 3 x 20-second accelerations up to Zone 4 with full recovery between each. These prime the legs and get you comfortable in the aero position before the main effort begins.

Main Set

Ride 40km as continuously as possible in your aero position at Olympic race effort. Use these effort targets as your guide:

• Power target: 85–90% FTP (Zone 3–4 boundary, sweet spot to threshold)
• Heart rate: Zone 3–4, roughly 80–88% max HR
• RPE: 7–8 out of 10 — comfortably hard, not all-out
• Aero position: Stay in your aero bars for at least 70% of the effort; only sit up on sharp corners or descents requiring braking
• If your power drifts below 80% FTP, increase effort; above 92%, back off slightly

Cool-Down (10 minutes)

Easy spin at Zone 1 for 10 minutes after completing the 40km. Sit upright, spin a high cadence (90–100rpm) and allow your heart rate to drop fully before stopping. This flushes lactate and prepares your legs for the run if it’s a brick session day.

Coaching Notes

• Do not start too hard — the first 10km should feel easier than you expect; the effort builds naturally
• Practise your race-day fuelling: if you carry a gel or drink on the bike, do so here
• If you don’t have a power meter, use RPE and heart rate — the session is still valid
• Beginners: reduce the distance to 25km and ride at 80% FTP until you build the positional endurance
• Follow with a 10–20 minute brick run at easy pace to reinforce the bike-to-run transition