Full Distance Aquabike Training Plans

Strength and precision over the long haul.

This plan strips racing back to the 3.8 km swim and 180 km ride, demanding smart pacing and precise execution. You'll develop the power and control needed to sustain a strong effort for the full duration, arriving at the finish line steady and prepared.

Who this is for

Triathletes moving into aquabike by choice, whether from injury, from a running limitation, or simply because full-distance biking and swimming is the format that interests you. Also suited to athletes returning from a run-related injury who still want a genuine long-course goal on the calendar.

Pacing a 180 km ride you are allowed to race

A full distance aquabike is a long, sustained effort with no run to protect, and that makes the pacing question genuinely different rather than simply harder. Ride it like an Ironman bike leg and you will finish comfortable and slow. Ride it like a 90 km race and the last 40 km will take everything back.

This block spends its time finding and rehearsing the effort that sits between those two, at the duration you will actually hold it for. Fuelling is trained at race rates for the same reason, because five hours on the bike does not forgive a plan you have never tested.

Block length

22 weeks.

Structured for how you train

Available in two versions: Bike Power, for athletes training with a power meter, or Bike Heart Rate, for athletes pacing off heart rate. Choose whichever matches your setup when you pick your plan.