An Ironman 70.3 event needs you to sustain an intensity that you can maintain for a longer duration than you can for Threshold. That’s why this session has reps at Level III (Tempo) to prepare you for your Ironman 70.3. Although this workout is targeted to Ironman 70.3 athletes, it is also great for full Ironman athletes too.
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 by William Ritter from Fly Try Racing. You can read that article here.
William Ritter’s 70.3 Brick
- Bike
- 10min WU Level II;
- 3x 15min Level III, 5min Level II RI;
- Run
- 2x 1mile Level III, 3min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start this brick with a ten-minute Warm Up (WU) at Level II on the bike.
Lift the intensity to Level III for three, fifteen-minute intervals. Ride for five-minutes at Level II between reps.
After the last rep transition to the run.
Start the run with two, one-miles at Level III. Between the reps jog at Level II for three-minutes.
After the second rep move into the Cool Down for ten-minutes jogging at Level II.
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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