Ironman Nice Bike Course

Build your aerobic engine.

45 min steady at 68% FTP. · first block 170 W

Steady aerobic riding mirrors the pacing of a very long day.

Rehearse the Tramuntana climbs.

60 min with 2 × 18 min climbs at 90–95% FTP. · first block 230 W

Long-duration pacing practice for event day.

Raise the pace you can hold all day.

3 × 10 min at 85% FTP. · first block 213 W

Builds pace discipline for long flat stretches.

Quality work when time is short.

2 × 7 min at 90% FTP. · first block 225 W

Good preparation for a long endurance road.

Most fitness for the time spent.

2 × 20 min at 90% FTP. · first block 225 W

Good preparation for a long endurance road.

Short, sharp FTP work.

3 × 5 min at 100% FTP. · first block 250 W

Useful training, but less specific to a long endurance road.

Build sustainable race power.

3 × 10 min at FTP. · first block 250 W

Useful training, but less specific to a long endurance road.

Build sustainable race power.

4 × 8 min at 100% FTP. · first block 250 W

Useful training, but less specific to a long endurance road.

Hold power on long climbs.

3 × 12 min at 95% FTP, low cadence. · first block 238 W

Useful training, but less specific to a long endurance road.

Raise your ceiling.

5 × 3 min at 115% FTP. · first block 288 W

Useful training, but less specific to a long endurance road.

Flush the legs and recover.

30 min easy below 55% FTP. · first block 125 W

Useful training, but less specific to a long endurance road.

Sharpen your kick.

8 × 20 s sprints at 150% FTP. · first block 375 W

Useful training, but less specific to a long endurance road.