Half Ironman: TrainingPeaks Cycling Test
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Preparing for a Half Ironman (70.3) requires planning, dedication, and a strategic approach to training. The cycling component—90 km—represents the largest portion of the total race time. Therefore, it's crucial to understand your current performance level and monitor your progress with specific tests. One of the most frequently used by athletes and coaches at TrainingPeaks is the 20-minute functional power test , also known as the FTP (Functional Threshold Power) test .
In this article, we explain how to perform this test effectively, what FTP is, how to interpret the results, and how to use them to plan your training for your Half Ironman.
What is FTP (Functional Threshold Power)?
FTP represents the average maximum power (in watts) an athlete can maintain for 60 minutes of continuous effort without becoming unsustainably fatigued. However, in a training environment, a 20-minute test is used, and FTP is estimated as 95% of the average power output for those 20 minutes .
How to take the TrainingPeaks Cycling Test
This test can be performed on a road bike with a power meter , or on a smart trainer with integrated power measurement (such as Zwift, Rouvy or TrainerRoad).
Test structure (duration: approximately 60 minutes)
-
Warm-up (20 to 25 min):
- 10 min easy pedaling (Z1-Z2)
- 3x1 min (high intensity) with 2 min recovery between each
- 5 min at a moderate pace
- 5 min easy pedaling
-
Main test (20 min):
- Cycle at the highest sustainable effort possible for 20 minutes
- Maintain a steady pace – avoid strong starts
-
Cooling down (10 to 15 min):
- Easy pedaling until recovery
FTP Calculation:
If your average power over 20 minutes is, for example, 250 W , your estimated FTP will be:
📊 FTP = 250 x 0.95 = 237.5 W
What is FTP for?
Knowing your FTP allows you to:
- Define custom training zones
- Assess the evolution of physical fitness
- Plan endurance, tempo, and VO2max workouts
- Estimate the ideal race pace for the 90 km cycling race
FTP-based training zones
| Zone | FTP Percentage | Objective |
|---|---|---|
| Z1 | <55% | Active recovery |
| Z2 | 56-75% | Endurance / Aerobic Base |
| Z3 | 76-90% | Half Ironman Time/Pace |
| Z4 | 91-105% | Threshold / FTP |
| Z5 | 106-120% | VO2max |
| Z6 | 121-150% | Anaerobic capacity |
| Z7 | >150% | Sprints |
⚠️ The most important zone for the Half Ironman is Z3 , as this is where you should pedal during the race to ensure consistency and good energy management for the final race.
Tips for successful testing
- Rest well the day before
- Use the same equipment you usually use in training.
- Take the test on a flat, safe road or on an indoor roller
- Avoid sudden changes in pace — the goal is to maintain a steady average
- Eat well beforehand and stay hydrated during
When to repeat the test?
Ideally, you should perform the FTP test every 6 to 8 weeks , especially during transitions from volume to intensity. This way, you can adjust training zones and objectively monitor your progress.
Conclusion
The TrainingPeaks Cycling Test is an essential tool for any athlete preparing for a Half Ironman . Knowing your FTP allows you to train more efficiently, customize sessions, and avoid overload. More than just pedaling long miles, it's about pedaling with purpose, adequate intensity, and intelligent effort management.
Remember: in triathlon, especially in long races, those who manage their energy best are those who reach the finish line stronger.
🚴 Related articles:
- Cycling Power Training: A Beginner's Guide
- How to put together a Half Ironman training plan
- Nutrition during the cycling segment of the triathlon
Do you want support in planning your training?
Our specialized long-distance triathlon coaches can help you create a plan based on your FTP and goals.
📩 Contact us at : treinamentoemcasa.com
