A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is perfect for Ironman 70.3 triathletes.
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 an article Phil Mosley the Head Coach and Founder of My Pro Coach, wrote for his website. You can read the article here.
Phil Mosley’s 70.3 Speed Brick
- Bike
- 20min WU Level II;
- 2x 20min Level III, 5min RI Level II;
- 20min Level II;
- Run
- 15min Level III;
- 5-10min CD Level II;
- Stretching 10min
Start on the bike with a warm-up (WU) for twenty minutes at Level II. Keep the cadence above 90 rpm.
Complete two intervals at Level III for twenty minutes, with a five-minute Rest Interval (RI) at Level II between the reps.
Prior to transitioning onto the run ride gently at Level II for twenty minutes.
Start the run at Level III for fifteen minutes.
To complete the run, continue into the Cool Down (CD) by jogging at Level II for five to ten minutes.
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) and Zwift (.ZWO) files for this workout for FREE
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- Run: 60min continuously
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