Aero Hold Power: 60-Minute Outdoor Ride in Triathlon Position

Session Overview

This structured 60-minute outdoor ride trains your ability to hold power in the triathlon aero position — the single most important skill for a fast bike split. Four sweet-spot blocks with deliberate focus on staying low and aerodynamic, interspersed with easy recovery segments. Ideal for intermediate triathletes targeting Olympic distance or above.

What You’ll Need

• Road bike or TT bike with clip-on aero bars
• Power meter or heart rate monitor
• A flat or rolling route with minimal traffic lights
• Nutrition for 60 minutes (water, gel at the 40-minute mark)

Warm-Up (10 minutes)

10 minutes easy zone 2 riding in an upright position. Spin a comfortable cadence (85–90 rpm) and let your muscles wake up. In the final 2 minutes, drop into your aero position and check your comfort — adjust bars if needed before the main set begins.

Main Set

Four blocks at sweet-spot intensity (88–93% FTP, or RPE 7), each held in your aero position throughout. Between blocks, sit up and spin easy. Focus on consistent cadence (85–95 rpm) and keeping your head and upper body still.

• 10 minutes at sweet-spot in aero position — 3 minutes easy recovery (sit up)
• 10 minutes at sweet-spot in aero position — 3 minutes easy recovery (sit up)
• 10 minutes at sweet-spot in aero position — 3 minutes easy recovery (sit up)
• 7 minutes at sweet-spot in aero position — 4 minutes easy recovery (sit up)

Cool-Down (5 minutes)

5 minutes easy zone 1–2, sitting upright. Spin out any tightness in the hips and lower back. Stretch hip flexors and quads when you get home — they work hard when you’re in the aero position.

Coaching Notes

• If your power drops significantly in aero vs upright, that’s a bike fit issue — get your position checked before racing.
• Start with just 2 blocks in aero if you’re new to the position; build over several sessions.
• Keep your elbows close together on the pads — this reduces frontal area and makes you more aerodynamic.
• Make it harder: increase blocks to 12 minutes each or cut recovery to 2 minutes.
• Target heart rate: Zone 3–4. If you’re in zone 5, back off — this is sustainable effort, not all-out.