Bike90min+AdvancedSession Overview A structured indoor bike session for athletes in Ironman build, using stepped power increases through a long ride to rehearse holding — and slightly building — effort as fatigue accumulates, rather than riding at one flat wattage for four hours. Best done on a turbo where you can hold precise power targets. What…
Bike90min-plusIntermediateSession Overview A structured 70.3-specific turbo session using four 30-minute blocks at IRONMAN 70.3 race power. This session teaches your body to sustain the precise wattage you need for 90km at race effort, while building the fatigue resistance that separates athletes who run well off the bike from those who shuffle. What You’ll Need Smart…
Bike45minAdvancedSession Overview Eight 90-second maximal bike efforts is all it takes in this high-intensity turbo session designed to push your VO2max ceiling. Short, brutal, and extremely effective — this is one of the best bang-for-buck sessions for raising aerobic ceiling when time is limited. What You’ll Need Smart turbo trainer or power meter-equipped bike Fan…
Bike45minIntermediateSession Overview This turbo session uses explosive jump-start efforts to develop fast-twitch muscle recruitment and neuromuscular power — the kind of raw speed that decides sprint triathlon bike legs and sets up a strong run off the bike. Best for intermediate and advanced athletes during race season. What You’ll Need Smart turbo trainer or direct-drive…
Bike60minAdvancedSession Overview This 60-minute hot-weather brick is designed to stress your thermoregulation systems in a controlled environment. By completing a 45-minute turbo session in a warm room followed immediately by a 15-minute outdoor run in the heat, you teach your body to perform under the thermal load of a summer race. What You’ll Need Turbo…
Bike90min+AdvancedSession Overview This advanced turbo session uses three long sustained blocks at your Ironman race wattage — typically 65–70% FTP — to build the specific muscular endurance needed for the 180km bike leg. With warm-up and cool-down the total session time is approximately 2 hours 30 minutes. Treat each fuelling break between blocks as race-day…
Bike45minIntermediateSession Overview A short race-week turbo session designed to keep your legs fresh while activating your neuromuscular system with three short openers. The goal is to feel sharp and ready — not to build fitness. What You’ll Need Turbo trainer or smart trainer Heart rate monitor or power meter (recommended) Fan, water bottle, and a…
Bike90min+AdvancedSession Overview This 2-hour turbo trainer session builds the specific aerobic engine needed for an Ironman bike leg. Three sustained 30-minute blocks at Ironman race pace (75–80% FTP) develop fat-burning efficiency and the mental resilience to hold steady power for five-plus hours. Advanced athletes training for full or 70.3 distance will find this a cornerstone…
Bike60minIntermediateSession Overview The Hour of Power is a classic test of functional threshold power — 60 minutes of continuous riding at the highest sustainable effort you can maintain without cracking. Unlike interval sessions, there is no relief between efforts. It builds genuine lactate threshold fitness and the mental durability that separates athletes on the bike…
Bike45minIntermediateSession Overview This 45-minute negative split turbo session trains your body to work progressively harder, building from a comfortable Zone 2 base through to sub-threshold and threshold efforts across three 15-minute blocks. It’s ideal for mid-week training when you need quality without excessive fatigue. What You’ll Need Turbo trainer or smart trainer Heart rate monitor…
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