A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This brick is great for developing your aerobic base in preparation for an Ironman 70.3 or full Ironman triathlon.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a full understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
This workout comes from a YouTube video by Triathlon Taren.
Triathlon Taren’s 70.3 Base Building Brick C
- Bike
- 10min WU Level I;
- 7x 20min, 5min Level I RI;
- 5min Level II,
- 10min Level II+,
- 5min Level III-,
- Run
- 2 miles Level III+;
- 2 miles CD Level II;
- Stretching 10min
Start off by biking for ten minutes at Level I for a warm-up (WU).
The Main Set is made up of seven sets of twenty minutes. These twenty-minute reps are made up of five minutes at Level II, ten minutes at Level II+, and the remaining five minutes at Level III-. Between the reps ride at Level I for five minutes for your Rest Interval (RI).
Transition to a four-mile run.
The first two miles of this run are at race pace Level III+.
Follow this with a further two miles at Level II for your Cool Down.
Finish with 10 minutes of stretching to assist with the recovery.
Read more about the benefits of brick sessions here:
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Zwift (.ZWO) and Garmin (.FIT) files for this workout for FREE
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