Sisu 140.6 Cycling Collection | 10 TrainingPeaks Workouts + Training Guide

Sisu 140.6 Cycling Collection | 10 TrainingPeaks Workouts + Training Guide

Ten structured cycling workouts for full distance preparation. Download the files, import them into TrainingPeaks, and train with power targets scaled to your FTP.

Prepare for the demands of a 180 km bike leg with a collection built around aerobic endurance, sustained race power, and controlled execution over long durations.

Sessions range from a 60 minute recovery ride to a 5 hour race rehearsal, with supporting tempo, sweet spot, threshold, and VO₂max workouts covering Zones 1 to 5. The longer sessions provide opportunities to practice pacing, fueling, and race position while assessing your ability to finish with enough reserve for the run.

The ten workouts

• Recovery Reset | 60 minutes

Light riding at 50% FTP.

• Endurance Foundation | 3 hours

Sustained aerobic work at 65% FTP.

• Progressive Durability | 4 hours

Endurance blocks progressing from 65 to 70% FTP.

• Progressive Race Power | 4 hours

3 × 45 minutes at 70%, 72.5%, and 75% FTP.

• Sustained Race Power | 4 hours 30 minutes

2 × 90 minutes at 72.5% FTP.

• Full Distance Rehearsal | 5 hours

4 × 50 minutes at 72.5% FTP, with time to rehearse equipment, position, and fueling.

• Aerobic Tempo Reserve | 2 hours 15 minutes

3 × 20 minutes at 80% FTP.

• Sweet Spot Support | 1 hour 45 minutes

3 × 15 minutes at 88% FTP.

• Threshold Reserve | 1 hour 30 minutes

3 × 12 minutes at 95% FTP.

• VO₂max Aerobic Ceiling | 1 hour 15 minutes

5 × 4 minutes at 110% FTP.

Guidance on how to use the collection

The included PDF guide provides a suggested eight week rotation, weekly session placement, progression options, and guidance on adjusting race power to your individual capacity. Each workout includes notes on its purpose, execution, placement, and scaling.

Select sessions to complement your swim and run training. The collection is a reusable cycling workout library rather than a complete triathlon training plan.

What you receive

• Ten downloadable .ZWO cycling workout files for import into TrainingPeaks.

• Full warm ups, recovery periods, and cool downs.

• A PDF structure guide with an eight week rotation.

• Quick start instructions and source references.

All power targets are expressed as percentages of your cycling FTP. Race power defaults are starting points to validate through long rides and subsequent running, with adjustments for your fitness, expected race duration, and conditions.

One time purchase. Instant digital download.

Prepared by Sisu Endurance Lab.