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 B
- Bike
- 45min WU Level II;
- 1:45hr Level III;
- Run
- 8x 1 mile Level III, 2min Level II RI;
- 10min CD Level II
- 10min Stretching
Start on the bike with a 45 minute Warm Up (WU) at Level II.
After the first 45 minutes increase your effort to Level III for the next hour and 45 minutes.
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 eight 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Unlock Your Best Performance with the Ironman 70.3 Intermediate 24-week Training Plan (Bike/Run Only) 
Are you ready to surpass your previous Ironman 70.3 achievements? This 24-week training plan is meticulously designed for athletes committed to optimising their race performance and crossing the finish line faster than ever before.
Tailored for Serious Athletes This plan is perfect for those already comfortable with running for 90 minutes and cycling for a couple of hours. If you’re looking to elevate your endurance, sharpen your competitive edge, and reach new personal bests, this is the plan for you.
Structured for Success Our periodized training plan ensures a seamless progression over 24 weeks, starting with extended workout durations before gradually incorporating high-intensity intervals. The fully structured run and cycle workouts are provided as Garmin (.FIT) and Zwift (.ZWO) files, making it easy to follow along. Every 6 weeks, you’ll undergo a performance test to assess your fitness and track your progress, ensuring you’re on the path to success.
Maximise Your Gains Experience a comprehensive improvement in your fitness with dedicated workouts focused on enhancing your aerobic efficiency, threshold ability, and VO2 max. Whether you prefer indoor training on a smart trainer or treadmill, optional video-led workouts are available to boost your training compliance.
Flexibility in Swimming While this plan focuses on cycling and running, swimming workouts are not included, giving you the flexibility to train with your local masters swim club or another swim coach. If you prefer, we can also provide a complementary swim program to enhance your overall training.
Unparalleled Support As part of this program, you’ll have access to fortnightly group coaching calls and an exclusive, private community where you can connect directly with Coach Ray. Gain insights, share experiences, and stay motivated alongside fellow athletes on the same journey.
Seamless Access and Performance Tracking Your training plan is available through the Training Tilt or TrainingPeaks apps, accessible on both mobile and desktop platforms. With performance tracking integrated into the app, you can monitor your progress and make adjustments as needed.
Take the Next Step in Your Ironman Journey Join the “Ironman 70.3 Intermediate 24-week Training Plan Bike/Run Only” today and embark on a journey toward your best race yet. Let’s make every mile count!
