Spending time at race pace or intensity is essential to success on race day. This brick session helps you dial in your race pace ready to perform. This session is perfect for Ironman 70.3 athletes but can also be of benefit for Ironman athletes.
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.
The inspiration for this workout comes from an article in the April 2010 edition of Triathlete Magazine by Matt Fitzgerald. This particular workout comes from Lance Watson.
Lance Watson’s Ironman 70.3 Brick A
- Bike
- 60min WU Level II;
- 90min Level III;
- Run
- 6x 1 mile Level III, 2min Level II RI;
- 10min CD Level II
- 10min Stretching
Start on the bike with an hour Warm Up (WU) at Level II.
After the first hour increase your effort to Level III for the next hour and a half.
Transition onto the run and straight into a mile effort at Level III. Take a two minute Rest Interval (RI) jogging at Level II. Repeat these intervals a total of six times.
Conclude the session with ten minutes jogging at Level II to Cool Down (CD).
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 Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Unleash Your Potential with Ironman 70.3 Unleashed: Your 24-Week Blueprint
Are you ready to conquer the Ironman 70.3 like never before? Welcome to Ironman 70.3 Unleashed: Your 24-Week Blueprint, meticulously crafted by seasoned triathlon coach and athlete, Ray Boardman.
Designed specifically for intermediate triathletes aiming to excel in their Half Ironman event, this comprehensive training plan is your ticket to achieving your personal best. Drawing on decades of experience and a passion for the sport, Ray has developed a roadmap to not just complete your event but to do so faster and stronger than ever.
Over 24 weeks, you’ll progress through carefully structured phases, incorporating swim, bike, and run sessions, along with essential Brick simulations to prepare you for race day. With 3 swims, 2 bike rides, 2 runs, a brick session and a flexibility session each week, you’ll build the strength, endurance, and mental resilience needed for success.
To make the most of this plan, you should already have a baseline fitness level, including the ability to swim 1,500 meters, bike for 90 minutes, and run for 60 minutes continuously. Additionally, having access to a Power Meter for cycling and a heart rate monitor with a GPS watch for running is recommended.
But it’s not just about the plan—it’s about the support and guidance you’ll receive along the way. Purchasing this blueprint grants you access to fortnightly coaching calls, where you can tap into Ray’s expertise and get answers to all your training and racing questions.
Ready to take your performance to the next level? Purchase Ironman 70.3 Unleashed today and join the ranks of athletes who dare to dream big and achieve even bigger.
