Triathlon Bike Pacing Plan | Power Strategy for Ironman and 70.3

The Triathlon Bike Pacing Challenge

Ride Fast Without Blowing Up the Run

The bike leg is where triathlons are won or lost. Too aggressive and your legs turn to cement by mile 3 of the run. Too conservative and you give away minutes you'll never recover. The solution? Science-based variable power pacing tailored specifically for triathlon racing.

The Problem

Traditional steady-state pacing (like riding 70% FTP for the entire bike leg) ignores course realities. Hills, wind, and technical sections all demand different power outputs for optimal speed and energy management.

The BBS Solution

Best Bike Split analyzes every mile of your course — elevation changes, road surfaces, wind direction — then calculates the exact power targets that maximize bike speed while managing fatigue coming off the bike.

The Result

Triathletes using Best Bike Split consistently report faster bike splits paired with stronger run performances. Our algorithms prevent the classic mistake: cooking yourself on the bike and suffering through the run.

Our Top Features

Everything You Need for Your Perfect Triathlon Bike Leg

Predict your triathlon bike split, plan precise pacing from your power data, and ride with confidence on race day — so you finish the bike strong and preserving energy to start the run ready to perform. Check out more about our top features.

Predict your bike split for sprint, 70.3, or Ironman

Know your target time before race day with accuracy within 2-3% when power data and conditions are correct. Plan your race strategy with confidence, understanding exactly where you'll gain or lose time on your specific course.

Optimize power so you run strong off the bike

Our triathlon-specific algorithms calculate the power ceiling that maximizes bike speed without compromising run performance. See projected Training Stress Score (TSS) and fatigue metrics to ensure your pacing strategy optimizes total race time, not just bike split.

Train the exact demands of your tri, indoors or outdoors

Upload your race plan to Zwift, TrainerRoad, or your smart trainer for indoor workouts that replicate your race-day power targets. Or use our AI Workout Builder to create custom training sessions tailored to your race goals. Take it outside with workout files for Garmin or Wahoo devices for course-specific outdoor training.

Follow real-time power guidance on your Garmin or Wahoo

Execute your perfect pacing plan on race day with turn-by-turn power targets loaded directly to your bike computer. See your plan, current power, and time ahead/behind pace in real-time throughout the bike leg.

Choose the fastest equipment, pacing, and race strategy

Model different scenarios: aero wheels vs. lightweight, aggressive position vs. comfortable, conservative start vs. pushing the hills. Understand the time impact of every equipment and pacing decision before race day.

See how fitness, drag, weight, and weather affect time

Test what-if scenarios and see how losing 5 pounds impacts your bike split on a hilly course vs bumping up your FTP or how a 15mph headwind on the back half changes your pacing strategy. Use our Time Analysis tool to visualize exactly where power, weight, and equipment changes have the biggest impact on your finish time.

Pace perfectly to avoid blowing up before the run

The biggest mistake in triathlon is overcooking the bike leg. Best Bike Split's variable power algorithm prevents the classic error of going too hard too early. Our pacing plans account for cumulative fatigue, ensuring you don't exceed sustainable effort even when adrenaline and competition tempt you to push harder than your body can sustain through the run.

Learn from real ride data to improve every race

Upload your actual race files and compare against your plan. See where you held target power and where you deviated. Analyze the impact of pacing variations on your performance. Use these insights to refine your strategy for the next race and continuously improve your triathlon bike execution.

Plan with physics-based modeling trusted by pros

Best Bike Split's algorithms are used by World Tour cycling teams and professional triathletes to optimize race performance. The same physics-based modeling that helps pros win races is available to age groupers. Our math accounts for aerodynamics, rolling resistance, gradient, wind, and power output to calculate the fastest possible way to complete your course.

Start race day with total confidence in your strategy

Eliminate pre-race anxiety about pacing. Walk into transition knowing exactly what power to hold in every section of the course. No more guessing whether to push the hills or stay conservative. No more wondering if you're going too hard or leaving time on the table. Execute your plan with complete confidence that it's optimized for your fastest bike split and strongest run.

Triathlon Pacing Plans

Optimized Pacing for Every Triathlon Distance

Sprint Triathlon Bike Pacing

With a short, intense bike leg followed immediately by a 5K run, sprint triathlons require disciplined threshold pacing. Our plans typically target 85-95% of FTP depending on course profile and your run strength, with precise power targets that prevent early fatigue while maximizing bike speed.

Predict your exact bike split before race day
Dial in aggressive pacing without blowing up your run
Optimize speed for short, high-intensity efforts
Execute perfectly with real-time power targets

85–95%
FTP Target

12–20 mi
Bike Distance

5K
Run Distance

age group triathlete using power pacing for a sprint triathlon

Olympic Distance Power Plans

Olympic distance racing demands careful power management at and near threshold. Best Bike Split helps you find the power ceiling that allows for a competitive 40K bike split without compromising your 10K run performance. Most athletes target 80-85% FTP with strategic surges on key sections.

Find the fastest sustainable 40K power
Balance bike speed with a strong 10K run
Model terrain, wind, and course dynamics
Train precisely for race-day demands

80–85%
FTP Target

40K
Bike Distance

10K
Run Distance

olympic distance triathlon pacing with garmin

70.3 Bike Pacing Strategy

Half Ironman distances allow for more intensity than full Ironman—typically 75-80% of FTP—but still require discipline to run well. Our variable power algorithm adjusts your targets throughout the 56 miles, accounting for hills, wind sections, and technical areas while managing fatigue for the half marathon.

Execute steady power across the full 56 miles
Adapt pacing for hills, wind, and heat
Protect energy for a fast half marathon
Validate nutrition and effort before race day

75–80%
FTP Target

56 mi
Bike Distance

13.1 mi
Run Distance

70.3 athlete following precision pacing plan on bike leg

Ironman Bike Pacing Plan

The Ironman bike leg is a 112-mile exercise in patience and precision. Most age groupers perform best at 68-72% of FTP, but this varies significantly based on course difficulty, temperature, and individual run-to-bike strength ratios. See how pro triathlete TJ Tollakson used Best Bike Split to achieve a record-breaking Ironman performance with precise power pacing."

Distribute effort perfectly across 112 miles
Prevent late-race fatigue and pacing mistakes
Model heat, terrain, and endurance limits
Set up your strongest possible marathon

68–72%
FTP Target

112 mi
Bike Distance

26.2 mi
Run Distance

triathlete using power meter on Ironman bike course

Easy Setup

Create Your Triathlon Power Plan in 3 Steps

Build Your Athlete Profile

Enter your FTP, weight, bike specs, and aero data to generate precise race predictions. Don't know your CdA? Our system can estimate it from your position and equipment or from a past ride so you can start racing with confidence.

Select or Create a Course

Choose from thousands of existing triathlon courses including most Ironman and 70.3 venue, or upload your own GPX file. Our database includes detailed elevation profiles and road surfaces, plus historical or forecasted weather for accurate predictions.

Get Your Personalized Plan

Receive a detailed, mile-by-mile triathlon bike pacing strategy with variable power targets optimized for every section of your course. See your predicted bike split, IF, TSS and exactly how your pacing strategy balances speed with run readiness.

Train and Race with Your Plan

Download your plan to Zwift, TrainerRoad, or any ERG-mode trainer for indoor training. Export to Garmin or Wahoo for outdoor training rides and race-day execution. Practice makes perfect — run your exact race plan in training before the big day.

Create Free Triathlon Pacing Plan

Indoor and Outdoor Workouts

Train with Your Triathlon Bike Pacing Plan

Indoor Course Simulation

Why guess at race day power targets during training? Upload your plan to Zwift or TrainerRoad and ride the exact power profile you'll execute on race day. Learn more about our indoor training strategies to maximize your off-season preparation.

Outdoor Race Rehearsals

Load your triathlon pacing plan to your Garmin or Wahoo device for outdoor execution. Ride the actual course if possible, or simulate race efforts on similar terrain. Follow your plan's power targets and build muscle memory for race-day execution.

Brick Workout Integration

Best Bike Split plans are perfect for triathlon brick workouts. Execute your race-day bike power plan, then transition to your target run pace. This training adaptation teaches your body to run efficiently on fatigued legs while validating your bike pacing strategy.

Progress Tracking

Compare your training rides against your plan. Are you able to hold the target watts? Do you feel strong enough to run after? Use real ride data to refine your plan, adjust FTP estimates, and optimize your race-day strategy.

Wahoo bike computer displaying triathlon power targets from Best Bike Split

Top Triathlon Events

Use Best Bike Split for Your Next Triathlon

DATEV Challenge Roth

The world's largest and most iconic iron-distance triathlon, set in the heart of Bavaria with a Main-Danube Canal swim, a rolling 180km bike through the Franconian countryside including the legendary Solarer Berg climb, and a marathon finish inside the Roth triathlon stadium before 300,000 spectators — a course where iron-distance world records are made and the ultimate benchmark for full-distance pacing strategy, normalized power output, and long-course race execution.

Ironman World Championship

The pinnacle of long-course triathlon and the sport's most iconic race, held annually in Kailua-Kona, Hawaii — featuring a 2.4-mile ocean swim in Kailua Bay, a 112-mile lava desert bike into brutal trade winds along the Queen Ka'ahumanu Highway, and a marathon along the coast finishing on Alii Drive. The defining test of ironman pacing strategy, heat management, aerobic threshold, and mental resilience in endurance sport.

Ironman Frankfurt

The Ironman European Championship for male professionals and all age-groupers, held in Germany's financial capital with a lake swim, rolling 180km bike through the Frankfurt countryside, and a city-centre marathon through packed crowds along the Main river — a flagship Pro Series race and key Kona qualification event ideal for modeling full-distance bike pacing strategy and championship-level race execution in a high-energy European setting.

Ironman 70.3 Chattanooga

A scenic Tennessee half-distance classic featuring a current-assisted Tennessee River swim, rolling 56-mile bike course through northern Georgia, and a vibrant downtown run — ideal for athletes optimizing half-distance pacing strategy, elevation-based power modeling, and race execution on variable terrain.

Ironman 70.3 Alcúdia-Mallorca

A flagship Ironman Pro Series race on the Island of Mallorca, combining a calm bay swim, a demanding 90km bike through the Serra de Tramuntana mountains, and a flat beachside run — a world championship qualification race ideal for athletes modeling climber pacing strategy, normalized power output, and multi-terrain 70.3 race execution.

Ironman 70.3 Oceanside

The iconic North American season opener set along the Southern California coast, featuring an ocean swim in Oceanside Harbor, a fast and rolling bike through San Diego County inland terrain, and a flat beachfront run — a perennial Ironman Pro Series fixture ideal for benchmarking half-distance bike split performance and aerodynamic efficiency early in the season.

Noosa Triathlon

The world's largest dedicated Olympic-distance triathlon, on Queensland's Sunshine Coast — featuring a 1.5km swim in Laguna Bay, a 40km undulating hinterland bike, and a flat 10km coastal run. A five-day festival atmosphere with a world-class pro field makes it a benchmark event for heat management modeling and race-pace strategy.

Chicago Triathlon

One of North America's largest and most iconic triathlons, with a Lake Michigan swim, lakefront bike, and scenic urban run through downtown Chicago. Early bird registration for 2026 hit the highest levels in event history, making it a benchmark event for FTP-based pacing and aerodynamic efficiency testing on a fast, flat course.

World Triathlon Hamburg

One of the world's largest triathlons with 10,000+ participants and 250,000 spectators, returning as a World Triathlon Championship Series stop. The Binnenalster swim, Hamburg city-centre bike, and Jungfernstieg run offer ideal conditions for studying elite draft-legal pacing models and Olympic-distance race dynamics.

Triathlon FAQs

Triathlon Bike Pacing Questions

Most age group athletes perform best at 68-72% of FTP for Ironman distances, but the optimal percentage varies based on several factors: course difficulty (flat vs. hilly), temperature, your specific run-to-bike strength ratio, and overall fitness. Best Bike Split models these variables to calculate your personal optimal power ceiling, not a generic percentage.

Half Ironman races allow for higher intensity—typically 75-80% of FTP versus 68-72% for full distance. The shorter bike leg (56 miles vs. 112 miles) and half marathon run enable more aggressive bike pacing while still preserving run performance. Best Bike Split accounts for race distance when calculating optimal power targets.

While a power meter provides the most accurate execution tool, Best Bike Split can also create heart rate-based plans and pace-based guidance. However, we strongly recommend power meters for triathlon racing. If you're new to power-based training, check out our introduction to power meters to understand how they can improve your performance.

Yes. Best Bike Split can estimate FTP based on recent ride data, or you can perform an FTP test to establish your baseline. We also offer guidance on determining appropriate training and racing power zones once you have FTP established.

When power data, course information, and weather conditions are accurate, our physics-based modeling typically predicts finish times within 2-3%. Thousands of triathletes validate these predictions every race season across all distance categories.

Absolutely. Proper bike pacing is the single biggest factor in triathlon run performance after basic run fitness. By avoiding early overcooking and managing energy expenditure throughout the bike leg, you'll arrive at T2 with more glycogen stores and fresher legs for the run.

Yes! Best Bike Split works for any triathlon—Ironman, Challenge, Rev3, local races, or custom events. Simply upload your course GPX file or select from our database of thousands of triathlon courses worldwide.

Best Bike Split works for any course type including mountain bike and gravel triathlon courses. Upload your GPX file, adjust equipment settings for off-road bikes and tires, and our physics engine models the demands of mixed-surface racing.

CANYON//SRAM highly recommends Best Bike Split

"Best Bike Split is an invaluable tool for CANYON//SRAM zondacrypto, helping riders maximize performance through individualized pacing strategies, key segment analysis, and equipment optimization."

— Performance Director, Dan Fleeman

"I just wanted to drop you a note and let you know I used your service to profile the course at IMMT this past weekend en route to my record setting performance."

— TJ Tollakson

"Best Bike Split was an important tool in my understanding of the drag and resistance numbers that I could improve."

— Eric Reid

"Best Bike Split has created a very sophisticated tool to help triathletes and cyclists get the most out of training and racing with power. For anyone who owns a power meter or is thinking of starting to train and race using power we suggest you try it out."

— Triathlon Lifestyle Magazine

EF Education-EasyPost highly recommends Best Bike Split

"At EF Education-EasyPost, we've found it beneficial as a tool beyond just TTs and often apply it in modeling certain road race scenarios as well."

— Nate Wilson, Head of Performance

Team Jayco AlUla highly recommends Best Bike Split

"By pairing Best Bike Split's science-driven approach with our coaches' experience, we help riders use their energy more effectively and deliver their best performance on race day."

— Marco Pinotti, Performance Director at Team Jayco AlUla

Lotto-Intermarche highly recommends Best Bike Split

"Best Bike Split allows Lotto-Intermarché to translate course data, power numbers, and race conditions into clear, actionable pacing strategies."

— Aike Visbeek, Head of Performance

Lidl-Trek highly recommends Best Bike Split

"Racing well-prepared means combining detailed analysis of past performances with accurate modeling of future race scenarios—accounting for course characteristics, environmental conditions, and pacing demands—and Best Bike Split does just that."

— Koen DeKort of Lidl-Trek

"All these ingredients yield a program that has the potential to enhance a race strategy and help you think about your power data proactively rather than reactively."

— Triathlete Magazine

Best Bike Split vs Old Methods

Why Best Bike Split Beats Traditional Triathlon Pacing

Steady-state pacing works on a trainer, not on a real triathlon course. Best Bike Split analyzes terrain, wind, and fatigue to deliver a precise, data-driven pacing plan that produces faster bike splits and stronger runs.

Old School Method	Best Bike Split Method
Ride Steady State Power "Just hold 70% of FTP for the whole Ironman bike leg"	Variable Power Pacing Calculate optimal power for every mile based on gradient, wind, road surface, and cumulative fatigue.
The Problem Real courses aren't flat trainer roads. Hills, wind, and technical sections all impact optimal power output. Riding steady watts means you're either over-pacing climbs (and accumulating fatigue) or under-pacing flat sections (and losing time).	The Result Faster bike splits with less fatigue. More efficient use of your FTP throughout the course. Stronger run performance.

Old School Method

Best Bike Split Method

Ride Steady State Power

"Just hold 70% of FTP for the whole Ironman bike leg"

Variable Power Pacing

Calculate optimal power for every mile based on gradient, wind, road surface, and cumulative fatigue.

The Problem

Real courses aren't flat trainer roads. Hills, wind, and technical sections all impact optimal power output. Riding steady watts means you're either over-pacing climbs (and accumulating fatigue) or under-pacing flat sections (and losing time).

The Result

Faster bike splits with less fatigue. More efficient use of your FTP throughout the course. Stronger run performance.

Guessing your bike split from past races isn’t reliable on a new course. Best Bike Split models the exact terrain, conditions, and your performance to deliver precise, data-driven time predictions before race day.

Old School Method	Best Bike Split Method
Guess Your Bike Split Time "I did 5:30 last time, so maybe 5:20 on this course?"	Physics-Based Time Prediction Model the exact course you're racing with your power, weight, equipment, and expected conditions.
The Problem Every course is different. Elevation gain, wind exposure, road surface quality, and temperature all impact bike split times. Past performance on different courses doesn't predict new course results.	The Result Know your target bike split within minutes before race day. Plan nutrition timing, transition logistics, and overall race strategy with accurate time predictions.

Old School Method

Best Bike Split Method

Guess Your Bike Split Time

"I did 5:30 last time, so maybe 5:20 on this course?"

Physics-Based Time Prediction

Model the exact course you're racing with your power, weight, equipment, and expected conditions.

The Problem

Every course is different. Elevation gain, wind exposure, road surface quality, and temperature all impact bike split times. Past performance on different courses doesn't predict new course results.

The Result

Know your target bike split within minutes before race day. Plan nutrition timing, transition logistics, and overall race strategy with accurate time predictions.

Join 150,000+ Athletes Already Racing Smarter

Stop guessing at triathlon bike pacing. Stop following generic advice that doesn't account for your specific course, conditions, or abilities. Start using the same physics-based modeling trusted by pro triathletes and world champion cyclists.

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Wahoo ELEMNT Integration
ELEMNT/KICKR Race Sims
Single Bike Profile
Single Race Plan
Automatic Climb Detection
Limited Race Analytics
Plan to Actual Comparison Tool
BBS AI Workout Builder
BBS AI Assistant
Workout Sync (top platforms)
Goal Race Time Model
Training Stress Score Model
Advanced Weather Feature
Advanced Surface Conditions
Time Analysis Tool

Premium Upgrade Unlocks

Included Top Features*

Wahoo ELEMNT Integration
ELEMNT/KICKR Race Sims
Unlimited Bike Profiles
Unlimited Race Plans
Automatic Climb Detection
Race Analytics Tool
Plan to Actual Comparison Tool
BBS AI Workout Builder
BBS AI Assistant
Workout Sync (top platforms)
Goal Race Time Model
Training Stress Score Model
Advanced Weather Feature
Advanced Surface Conditions
Time Analysis Tool

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Race Fast, Run Strong with Triathlon Bike Pacing Plans

Best Bike Split turns your power, course, and conditions into a precise triathlon pacing plan — so you can ride fast and run strong.

The Triathlon Bike Pacing Challenge

Ride Fast Without Blowing Up the Run

The Problem

The BBS Solution

The Result

Our Top Features

Everything You Need for Your Perfect Triathlon Bike Leg

Predict your bike split for sprint, 70.3, or Ironman

Optimize power so you run strong off the bike

Train the exact demands of your tri, indoors or outdoors

Follow real-time power guidance on your Garmin or Wahoo

Choose the fastest equipment, pacing, and race strategy

See how fitness, drag, weight, and weather affect time

Pace perfectly to avoid blowing up before the run

Learn from real ride data to improve every race

Plan with physics-based modeling trusted by pros

Start race day with total confidence in your strategy

Triathlon Pacing Plans

Optimized Pacing for Every Triathlon Distance

Sprint

Olympic

Half Ironman

Full Ironman

Sprint Triathlon Bike Pacing

Olympic Distance Power Plans

70.3 Bike Pacing Strategy

Ironman Bike Pacing Plan

Easy Setup

Create Your Triathlon Power Plan in 3 Steps

Build Your Athlete Profile

Select or Create a Course

Get Your Personalized Plan

Train and Race with Your Plan

Indoor and Outdoor Workouts

Train with Your Triathlon Bike Pacing Plan

Indoor Course Simulation

Outdoor Race Rehearsals

Brick Workout Integration

Progress Tracking

Top Triathlon Events

Use Best Bike Split for Your Next Triathlon

Triathlon FAQs

Triathlon Bike Pacing Questions

What power should I target for Ironman bike pacing?

How is 70.3 bike pacing different from full Ironman pacing?

Do I need a power meter to use Best Bike Split?

Can I use Best Bike Split if I don't know my FTP?

How accurate are the bike split predictions?

Will following my power plan really help my run?

Can I create plans for non-Ironman brand triathlons?

What about XTERRA and off-road triathlons?

Best Bike Split vs Old Methods

Why Best Bike Split Beats Traditional Triathlon Pacing

Ride Steady State Power

Variable Power Pacing

The Problem

The Result

Guess Your Bike Split Time

Physics-Based Time Prediction

The Problem

The Result

Join 150,000+ Athletes Already Racing Smarter

Free Account Includes

Premium Upgrade Unlocks

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