Aquabike racing is a dynamic and rapidly growing multisport event that combines swimming and cycling, leaving out the run segment found in triathlons. You will dive into a swim segment followed by a challenging bike ride, with the race concluding after you cross the timing mat at the end of the cycling leg.
Often known as “Swim, Bike, Done!”
Aquabike is an excellent option if you who want a taste of multisport racing without the impact of running, making it especially appealing if you are recovering from injuries, seeking a low-impact alternative, or simply looking to focus on their strengths in swimming and biking.
Why choose aquabike?
It offers you a fantastic balance of endurance and skill, allowing you to hone your swim and cycling performance. Plus, it can be a stepping stone if you are considering a triathlon or a standalone challenge for those who thrive in these two disciplines.
Whether you’re new to endurance sports or a seasoned triathlete, aquabike is a versatile and inclusive option.
Top Training Tips for Aquabike Races
General Preparation
- Focus on Swim-Bike Transition (T1): While there’s no second transition in aquabike, mastering the swim-to-bike transition is crucial. Practice quickly shedding your wetsuit and setting up for an efficient bike start. Practice laying out your kit as you would in transition so you can stash your wetsuit, hat ands google and get on your bike quickly.
- Brick Workouts: Incorporate swim-to-bike sessions into your weekly routine to adapt to the demands of transitioning between these two sports. Transitioning quickly from swimming to cycling will replicate race conditions and help you understand the demands of this part of the race. Going from horizontal swimming to vertical to run to your bike can be strange at first and worth practising many times.
- Fuelling and Hydration: Dial in your nutrition strategy to sustain energy throughout both legs, especially for longer races. Practice during training with the nutrition and hydration you plan to use. Try your race on-course nutrition and hydration to ensure they don’t upset your stomach and know you always have what you need.
- Equipment Preparation: Ensure your bike is in top condition and consider investing in a TT bike, an aero helmet and wheels for improved performance on the bike leg (especially the longer races). Getting a good bike fit so you are comfortable and efficient on the bike leg is money well spent. Consider learning how to change a tyre quickly. Make sure your wetsuit (if you need one for your race) is specific for the conditions you will race in.
- Train in your Race Cloths: As you get close to race day settle on your race day clothing and train in it to ensure it works for you and is comfortable. No new kit race day!
- Strength and Mobility: Working on your strength and mobility is a must if you want to do your best on race day and help avoid injury. This is as important as swimming and cycling training so ensure it’s in your training plan. A little and often is better then none.
Training by Distance
Aquabike races come in a variety of distances, from short and fast sprints to demanding long-distance challenges. Each race type demands a unique approach to training, including specific swim, bike, strength, and mobility focuses.
By customizing your preparation to the demands of your chosen distance, you can build the endurance, power, and efficiency needed to perform your best on race day. Below, you’ll find tailored tips for sprint, Olympic, middle, and long-distance aquabike events.
Sprint Distance Aquabike (500m-750m swim, 20km bike)
A sprint triathlon is the shortest distance event but still considered an endurance event and a test of your skills plus swimming and cycling capability. This means focussing on both aerobic endurance and your anaerobic system for speed.
- Frequency: Swim 2–3 times a week, bike 2–3 times a week and strength & mobility 2-3 times a week.
- Swim Focus: Short intervals (e.g., 10 x 50m at race pace) to build speed and efficiency. You should also focus on your technique, body streamlined and breathing naturally. Train in conditions similar to your race e.g. pool or lake.
- Bike Focus: Shorter, intense rides to build power and speed, incorporating interval sessions (e.g., 4 x 5-minute hard efforts with recovery). Replicate your race profile in training and hone you bike handling skills like cornering, descending and ascending. This can include hill climbs and time trials to improve your overall cycling fitness.
- Strength & Mobility Focus:
- Strength: Focus on core and leg strength with exercises like planks, lunges, and squat jumps to support explosive power.
- Mobility: Prioritize dynamic stretches for shoulders and hips to enhance swim stroke fluidity and pedal efficiency.
- Key Workout: Swim 500m at race pace, transition quickly, and bike 10km at a moderate effort (Brick Workout).
Sprint Distance Aquabike Example Swim Session
Here is an example 1,000 metre/yard swim workout to help you get used to being in the pool. Make sure you push yourself, but take breaks as needed.
Steady Swimming – 1000m/yds
Warm Up:
- 100 Freestyle Easy
- 2 x 25 Drill / 25 Freestyle Moderate with 20 seconds rest between each Drill Set. Choose a drill that focuses on an area you want to focus on. E.g. 6-1-6 drill to work on your body rotation.
Main Set:
- 2 x 50 Freestyle Moderate with 20 second rest
- 100 Freestyle Easy
- 2 x 50 Freestyle Strong with 20 second rest between each
- 2 x 100 Freestyle Moderate with 20 seconds rest between each
Warm Down:
- 2 x 50 Easy your choice of stroke with 20 seconds rest between each
Olympic or Standard Distance Aquabike (1500m swim, 40km bike)
An Olympic or standard distance aquabike strikes a balance between speed and endurance, requiring a solid aerobic base while incorporating sustained efforts at higher intensities.
Training for this event means developing the ability to maintain a steady pace during the swim and bike while building strength and stamina to handle the increased distance and effort compared to a sprint race.
- Frequency: Swim 3 times a week, bike 3–4 times a week and strength & mobility 2-3 times a week.
- Swim Focus: Develop endurance with longer sets (e.g., 4 x 400m) and occasional sprints. It’s key to work on your technique and body position in the water. Your swim is likely to be in open water to work on your sighting skills, bi-lateral breathing and drafting technique.
- Bike Focus: Blend longer rides at steady effort with threshold intervals (e.g., 3 x 10 minutes at 85–90% of max effort). This longer distance ride may have more variation in terrain so ensure you focus on the key parts of the course such as hills and work on your ascending and descending skills
- Strength and Mobility Focus:
- Strength: Incorporate upper-body exercises like pull-ups and dumbbell rows to support swimming efficiency, along with weighted squats and lunges to build bike power.
- Mobility: Add foam rolling for the lats and quadriceps, combined with hip stretches, to prevent tightness during longer efforts. Work on your ankle mobility for effective swim kick and bike pedalling.
- Key Workout: Swim 1,000m, transition, and bike 30km, maintaining a strong but sustainable effort completed as a Brick session.
Olympic Distance Aquabike Example Swim Session
Here’s an example workout for your Olympic distance Aquabike race: a 1900 m/yd swim workout to help practice pace variation.
Pace Variation – 1900m/yds
Warm Up:
- 200 Choice
- 100 Pull with Paddles & Buoy
- 100 Kick
Pre-Main Set:
- 8 x 50 as (50 Drill, 50 Kick)
Main Set:
- 6 x 150 as (100 Strong, 50 Fast)
Cool Down:
- 200 Easy, Any Stroke.
Middle Distance Aquabike (1.2-mile/1900m swim, 56-mile/90km bike)
A middle-distance aquabike takes endurance to the next level, demanding a strong aerobic foundation combined with the ability to sustain moderate-to-high intensity efforts over several hours.
Training for this distance focuses on building long-lasting stamina, refining pacing strategies, and optimizing nutrition and hydration to maintain performance throughout the swim and bike legs. It’s a test of endurance, efficiency, and mental resilience.
- Frequency: Swim 3 times a week, bike 4 times a week and strength & mobility 2-4 times a week.
- Swim Focus: Build endurance with longer continuous swims and pace work (e.g., 3 x 800m at race pace).
- Bike Focus: Develop stamina with long rides (e.g., 3–4 hours), incorporating some tempo sections to simulate race conditions.
- Strength and Mobility Focus:
- Strength: Focus on endurance-based strength exercises like deadlifts, weighted lunges, and core endurance planks to sustain power over long durations.
- Mobility: Stretch the shoulders and chest with swimmer-specific movements and work on hamstring flexibility to avoid discomfort in the aero position.
- Key Workout: Swim 2,000m and bike 40 miles, practicing race nutrition.
Middle Distance Aquabike Example Swim Session
Here’s an example 2,100 m/yd middle distance Aquabike swimming workout, focus on keeping your pace consistent, resting only 5-10 seconds between intervals in your main set.
Pace Consistency – 2100 m/yds
Warm Up:
- 2 x 100 Smooth
- 4 x 50 Choice Build
Pre-Main Set:
- 8 x 25 Sighting Drill
Main Set:
- 6 x 200 as (150 Moderate, 50 Strong)
Cool Down:
- 2 x 50 Kick
- 200 Choice
Long Distance Aquabike (2.4-mile/3800m swim, 112-mile/180km bike)
A long-distance Aquabike is the ultimate test of endurance, requiring athletes to sustain consistent effort and focus over an extended period. Success at this distance hinges on a robust aerobic base, exceptional stamina, and a well-honed nutrition and hydration strategy to fuel the body through hours of swimming and cycling.
Training for this challenge emphasizes durability, efficient technique, and mental toughness to tackle the demands of this epic event.
- Frequency: Swim 3-4 times a week bike 4–5 times a week and strength & mobility 3-6 times a week.
- Swim Focus: Long, steady swims (e.g., 3,000m continuous) with technique drills to maintain efficiency over distance.
- Bike Focus: Focus on long rides (5–6 hours) and incorporate intervals at race pace to mimic event intensity.
- Strength and Mobility Focus:
- Strength: Emphasize full-body endurance with exercises like kettlebell swings, Romanian deadlifts, and single-arm rows. Build core stability with dynamic movements like stability ball rollouts.
- Mobility: Regularly practice yoga or guided stretching routines to maintain flexibility and recovery, particularly for your back and shoulders after prolonged aero positioning.
- Key Workout: Swim 3,000m, transition, and bike 80 miles at a steady pace with race-day nutrition and kit.
Long Distance Aquabike Example Swim Session
Here’s a 2,500 m/yd endurance ladder swimming workout ideal for your long distance Aquabike training to help you keep focus and keep progressing.
Endurance Ladder – 2500 m/yds
Warm Up:
- 100 Choice
- 100 Kick
- 100 Free
Pre-Main Set:
- 4 x 25 Build
Main Set: 1,800
10-15 second rest between efforts.
- 50 Moderate
- 100 Moderate
- 150 Moderate
- 200 Moderate
- 250 Moderate
- 300 Moderate
- 250 Strong
- 200 Strong
- 150 Strong
- 100 Strong
- 50 Strong
Cool Down:
- 4 x 50 Kick
- 100 Choice
Final Thoughts on Aquabike Training
Aquabike races are a rewarding challenge that blends strength, endurance, and technical skills. By tailoring your training to the race distance and prioritizing both swim and bike segments, you’ll set yourself up for success.
With consistent preparation, attention to transitions, and a well-honed nutrition strategy, you will be ready to excel on race day and enjoy the unique thrill of aquabike competition.
You can get a full training plan to suit your race distance and level at our aquabike training plan page.
Karen Parnell is a Level 3 British Triathlon Coach and Coach Educator, IRONMAN Certified Coach, 8020 Endurance Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer.
Karen is currently studying for an MSc in Sports Performance Coaching at the University of Stirling.
Need a training plan? I have plans on TrainingPeaks and FinalSurge:
Karen also coaches a very small number of athletes one to one for all triathlon and multi-sport distances, open water swimming events and running races. You can email her for details and availability. Karen.parnell@chilitri.com