[hlnx1]

In half-distance triathlon, the bike leg is where many races are lost, often not because of lack of fitness but because of overpacing. A strong run usually starts with a controlled ride.

• Many coaches suggest a bike intensity of roughly 75-85% of FTP for a 70.3, lower for less experienced athletes and slower finishers
• Heart rate and perceived effort should feel steady, not hard, especially in the first hour
• Avoid big power spikes on climbs and accelerations out of corners
• Variability matters: an even power output costs less energy than a ride with many surges at the same average

Related: cycling power and FTP.

How do you decide on your bike target for a 70.3?

[hlnx1]

Example: an athlete with an FTP of 230 W, expecting a ride of about 3 hours, might target around 175-185 W, roughly 76-80% of FTP. In a long training ride with a run off the bike, they can check whether that power lets them run close to their intended pace.

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