Ironman Bike Training: 10 Tempo Sessions
SUMMARY
Tempo riding — around 75–90% of FTP, 80–87% of max heart rate or RPE 5–6 — builds the aerobic durability, muscular endurance and pacing control required for the 180 km Ironman bike leg. These 10 Zone 3 sessions help you ride strong, stay efficient in the aero position and conserve energy for a confident transition into the marathon.
Why Tempo Bike Training Matters for Ironman
Tempo bike training is the key to developing race-specific aerobic endurance, efficient power and sustainable pacing.
Ironman cycling is all about aerobic strength, steady power output and energy conservation over long distances. Tempo riding — targeting Zone 3 intensity (75–90% of FTP) — improves fatigue resistance, pacing control and race-day efficiency, especially in the aero position.
Structured tempo work builds the stamina to ride consistently and powerfully across 180 km without burning out your legs for the run. These 10 essential tempo bike sessions will prepare you to ride strong, stay steady under fatigue, and set yourself up for a successful marathon!
Zone 3 Tempo Metrics for Ironman Bike Training
Effort (RPE): 5–6 — strong but controlled
Power Guide: 75–90% of FTP
Heart Rate: 80–87% of max HR
Use with: FLJUGA’s FTP and HR calculators
10 Ironman Cycling Workouts
1. Continuous Tempo Ride
Purpose: Build uninterrupted aerobic strength in Zone 3
Warm-Up: 15 min spin
Main Set: 60 min @ Zone 3
Cool-Down: 10 min easy spin
2. Progressive Build
Purpose: Increase intensity gradually toward strong aerobic effort
Warm-Up: 15 min spin
Main Set: 15 min @ Zone 2 + 15 min @ Zone 3 + 10 min @ Zone 4
Cool-Down: 10 min easy spin
3. Broken Tempo Repeats
Purpose: Sustain Zone 3 effort in focused, manageable blocks
Warm-Up: 15 min spin
Main Set: 5 x 10 min @ Zone 3 (3 min easy spin between)
Cool-Down: 10 min easy spin
4. Long Tempo Finish
Purpose: Reinforce pace control with a strong finish under fatigue
Warm-Up: 15 min spin
Main Set: 75 min @ Zone 2 + 30 min @ Zone 3
Cool-Down: 10 min easy spin
5. Steady Cadence Tempo
Purpose: Maintain high leg turnover and smooth power in Zone 3
Warm-Up: 15 min spin + cadence drills
Main Set: 3 x 15 min @ Zone 3 (5 min easy spin between)
Cool-Down: 10 min easy spin
6. Tempo Intervals
Purpose: Add variety while keeping aerobic load high
Warm-Up: 15 min spin
Main Set: 8 x 6 min @ Zone 3 (2 min easy spin between)
Cool-Down: 10 min easy spin
7. Tempo Pyramid
Purpose: Train aerobic endurance through varied interval lengths
Warm-Up: 15 min spin
Main Set: 10 / 15 / 20 / 15 / 10 min @ Zone 3 (4 min easy spin between)
Cool-Down: 10 min easy spin
8. Race Simulation Tempo
Purpose: Simulate mid-race effort with long, steady pressure
Warm-Up: 15 min spin
Main Set: 90 min @ Zone 3
Cool-Down: 10 min easy spin
9. Low-High Tempo
Purpose: Shift from endurance effort to tempo pressure
Warm-Up: 15 min spin
Main Set: 60 min @ Zone 2 + 30 min @ Zone 3
Cool-Down: 10 min easy spin
10. Double Block Tempo
Purpose: Accumulate high-end aerobic load across two extended reps
Warm-Up: 15 min spin
Main Set: 2 x 40 min @ Zone 3 (10 min easy spin between)
Cool-Down: 10 min easy spin
Why These Tempo Sessions Work
Build Sustained Power Output: Hold race-pace effort for long periods.
Enhance Muscular Endurance: Delay fatigue over the 180 km ride.
Improve Efficiency in Aero Position: Stay fast and comfortable in race setup.
Set Up a Strong Run: Finish the bike feeling ready for the marathon.
Common Mistakes with Tempo Bike Training
Riding too hard: Going closer to threshold defeats the aerobic purpose
Poor recovery balance: Doing tempo back-to-back with long or high-intensity rides
Skipping nutrition practice: Tempo rides are ideal for testing race-day fuelling
Neglecting aero practice: You must ride tempo how you’ll race
FAQs: tempo rides
How often should I do tempo rides?
Most athletes include 1–2 tempo-focused rides per week, depending on the training phase.
What’s the difference between tempo and threshold rides?
Tempo rides are steady and controlled at around 76–90% of FTP, while threshold rides push closer to 91–105% FTP.
Should I train in aero position during tempo rides?
Yes — practicing aero at race intensity is crucial for comfort and efficiency on race day.
Final Thoughts
Tempo bike training is critical for building strength, pacing control, and durability across the Ironman distance. These sessions sharpen your ability to hold consistent power, stay efficient in the aero position, and manage fatigue without burning matches too early.
When built into your weekly plan with purpose, tempo rides teach your body and mind how to handle the demands of 180 km — so you can step off the bike with confidence and run strong into the marathon.
Which tempo session will you add to your plan to power up your Ironman cycling performance?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
