Half Ironman: Cycling Test for Speed at TrainingPeaks

Not all triathletes have access to a power meter or heart rate sensor . For those just starting out or training with simpler equipment, average speed remains a useful metric—especially when used consistently and methodically .

In this article, we explain how to do a speed-based cycling test , how to analyze it in TrainingPeaks , and how it can help you improve your Half Ironman (70.3) performance.

The importance of speed as a metric

Average speed does not measure physiological effort or actual output (like watts), but it can serve as a practical reference for:

• Evaluate your progress over time
• Compare performance on different routes
• Estimate target paces for the race
• Plan steady-pace workouts

⚠️ Note: Speed is highly influenced by external factors such as wind, slope, traffic and type of surface.

When to use a speed test?

If you don't have access to power (FTP) or heart rate (HR) , this test is a valid alternative to understand:

• Your sustainable pace during continuous effort
• Your tolerance for fatigue during a prolonged session
• A reference value that you can repeat and compare

Half Ironman Speed Test Structure

This test simulates a time trial type effort, with a focus on maintaining constant speed and controlled effort .

✔ Requirements:

• Speed sensor (cyclometer, GPS or sports watch)
• Flat, safe route with minimal stops
• TrainingPeaks application for analysis

📋 Test structure (~60 minutes):

1. Warm-up (15-20 min)
   • Pedal at an easy pace (Z1-Z2 if you use HR zones)
   • Includes 3x1 min at a moderate pace with 1 min rest
2. Main test (30 minutes)
   • Do 30 minutes at the most constant speed possible
   • Imagine you're in a competition — strong but sustainable effort
   • Avoids sudden braking or changes
3. Cooling down (10-15 min)
   • Pedal gently to recover

How to analyze the test in TrainingPeaks

After syncing your workout with TrainingPeaks , you should check:

• Average speed during the main 30 minutes
• Speed trend (did you maintain or break?)
• Average cadence (if you have a sensor)
• Subjective notes: perception of effort, fatigue, control

🧠 Tip: Mark the 30 minutes in the TrainingPeaks editor as a manual “lap” for more accurate analysis.

How to use the results

The average speed over 30 minutes serves as a reference for future training. Example:

• If you averaged 32 km/h , your paced workouts could range from 28–30 km/h.
• For interval training, you can use blocks at 33–35 km/h (above threshold effort)

📈 Repeating this test every 6 to 8 weeks allows you to see progress and adjust target rhythms.

Advantages and limitations of speed testing

✅ Advantages:

• Simple to perform and analyze
• No need for advanced sensors
• Useful for beginners or training on flat roads

❌ Limitations:

• Very dependent on the route and weather conditions
• Does not reflect internal effort (fatigue, physiological stress)
• Less reliable on steep or windy trails

How to improve test accuracy?

• Always choose the same route
• Test under similar conditions (time of day, wind, temperature)
• Use tires with adequate pressure
• Try to minimize stops and intersections
• Ride in a stable, aerodynamic position (ideally on a triathlon or road bike)

Conclusion

While it's a basic metric, speed can offer valuable insights when used methodically and consistently . The TrainingPeaks Cycling Speed Test is an accessible tool for amateur triathletes who want to track their progress and set more effective paces for the Half Ironman .

If you train with limited resources , this test allows you to create a structured training plan, adapted to your level and reality.

🚴 Related articles:

• Half Ironman: FTP Power Cycling Test
• Half Ironman: Heart Rate Cycling Test
• How to improve cycling technique for triathlon