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 C
- Bike
- 60min WU Level II;
- 2:00hr Level III;
- Run
- 10x 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 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 ten 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
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