Build a 70.3 or Ironman bike leg you can actually run off, in 12 weeks on 7 to 8 hours a week. This is the cycling half of your triathlon, a focused plan that develops the sustained sub threshold power, muscular endurance, aero position stamina and long ride fuelling that produce a strong, steady, well paced bike split.
WHO IT IS FOR: Age group triathletes targeting a 70.3 or full Ironman who want their bike leg to set up a strong run, not wreck it. Pair it with your own swim and run. Fully Zwift and indoor compatible, every ride in percentages of your FTP.
HOW IT PROGRESSES: A day one FTP test calibrates every target. Base sweet spot and tempo build muscular endurance, then race specific blocks and long race simulations groove goal power and negative split pacing. Recovery weeks at 4 and 8 keep you fresh, a peak block sharpens race readiness, and week 12 tapers to your event on the final Sunday.
WHAT MAKES IT DIFFERENT: Every ride carries a six part description and one verified sports science reference, over thirty distinct peer reviewed papers across the plan. Long rides are true fuelling and pacing rehearsals, and the whole plan is engineered around the one thing that matters in triathlon cycling, a bike split you can run off.
WHAT TO EXPECT EACH WEEK: Two quality sessions, two to three endurance rides, one long ride with race fuelling, and clear weekly guidance. Around 7 to 9 hours in the biggest weeks, tapering hard in race week. You finish on the start line, fresh, fuelled and ready to ride your best bike leg.