Monday Brick – Scott Defilippis’ 70.3 Brick B

A brick session is a great way to develop your body for 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 has come from an article by Scott Defilippis in the September 2015 issue of Triathlete Magazine.

Scott Defilippis’ 70.3 Brick B

  • Bike
    • 3:00hr Level II Cad 75-80rpm
  • Run
    • 5km Level III;
    • 5km CD Level II;
  • 10min Stretching

Start by riding for three hours. Ride a course that includes rolling hills at Level II and maintain a cadence of between 75 & 80 rpm.

Transition to the bike and run for five kilometres at race pace (Level III).

Conclude the workout with five kilometres at Level II for your 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 and 021 348 729.

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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE

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This plan lasts 24 weeks and progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation), and a flexibility session. This programme requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.

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Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
  • Bike: 90min continuously
  • Run: 60min continuously

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