We've updated our policy regarding how we treat and protect data that is collected and used from our websites. This site also uses cookies which are necessary to its functioning and required to achieve the purposes illustrated in the policy. By using this site you agree to our use of cookies. Please read our Privacy Policy and Cookie Policy anytime for more information and your related choices.

triathlete logo
Search Triathlete
triathlete logo
  • Gear & Tech
    • 2018 Buyer’s Guide
    • Swim
    • Bike
    • Run
    • Kestrel 5000 SL SRAM Red eTap

    • Garmin Forerunner 935

    • 2XU P:2 Propel

    • Saucony Liberty ISO

    • Giro Vanquish MIPS

    • How to Put Your Triathlon Wetsuit on Like a Pro

    • Reviewed: 10 Wetsuits for Triathletes

    • Your Smartwatch Is Getting Smarter

    • Suit Up! 9 Wetsuit Reviews

    • A Look At Finis’ New Edge Fins

    • Oakley Flight Jacket Fights Fog with Flip of a Switch

    • Augmented Reality: The Future of Triathlon Training?

    • The Lube You Use Can Make You (Marginally) Faster

    • Face Off: 2 Bike Cases for Triathletes

    • How to Adjust Your Rear Derailleur

    • What to Do When Your Running Shoe Is Discontinued

    • Find The Perfect Pair of Running Socks (For You)

    • Why Do Some Running Shoes Cost So Much More Than Others?

    • Our First Impressions of Zwift’s Run Platform

    • 4 Tips for Buying Trail Running Shoes

  • Training
    • Swim
    • Bike
    • Run
    • Injury Prevention
    • Quick Set: Scale The Pyramid

    • Tips and Tricks from One of Triathlon’s Fastest Swimmers

    • Six Steps To A Better Streamline

    • Quick Set: 2, 4, 6, 8

    • Quick Set: Frogs And 3/2/1/0 Breaths

    • One-Hour Workout: Wildflower Windups

    • One-Hour Workout: Weight-Room-On-Wheels Bike Set

    • One-Hour Workout: Brick-Build Bike/Run Quad-Burner

    • One Hour Workout: 2-Prong Power

    • One-Hour Workout: Colt 45 Bike Intervals

    • Are You Reaping the Benefits of the Fartlek?

    • The Myth of the Ideal Running Cadence

    • One-Hour Workout: Criss-Cross Run

    • Hide and Train: Use This Unique Trend to Spice Up Your Workouts

    • Most Runners Overstride—Here’s How to Stop It

    • Unlock Tight Hips in 3 Moves

    • Improve Your Posture with This One-Minute Exercise

    • A Doctor Solves the Bum Problem You’re Afraid to Google

    • Video: Shoulder Strengthening Exercise For Triathletes

    • The Triathlete’s 15-Minute Anywhere Strength Routine

  • Nutrition
    • Race Day & Training
    • Recipes
    • Weight Loss
    • How Hydrating Properly Is Key For Optimal Recovery

    • Should You Ditch Sports Nutrition Products for Real Food?

    • What’s the Best Way to Approach Nutrition on Long Bike Rides?

    • Nutrition Case Study: The Swollen Ironman

    • How to Adjust Your Nutrition During Injury Recovery

    • 10 Ways To Use Protein-Packed Greek Yogurt

    • Make Your Portable PB&J Healthier With This Salad Twist

    • Real Food For The Road: Crispy Rice Omelet

    • It’s Spring! 4 Gardening Tips For Triathletes

    • Simple Chef: 3 Tasty Recipes Centered Around 5 Ingredients

    • Is Intermittent Fasting a Good Idea for Athletes?

    • 3 Healthy Ways to Battle the Nighttime Sweet Tooth

    • Should I Stop Eating After 6 P.M. As Part Of My Diet Plan?

    • Are You Eating Enough?

    • 5 Steps to Reaching Your 2018 Nutrition Goals

  • Lifestyle
    • Culture
    • Races
    • Travel
    • A Brief Complaint From a Salty Triathlete: Stop Hating on Pros

    • ProFile: Meet XTERRA World Champ Bradley Weiss

    • How This Estee Lauder Exec Fits in Triathlon Training

    • A Brief Complaint from a Salty Triathlete: Stop Rolling Starts!

    • Professor Multisport: My Friend Skips Body Marking Because He Thinks It’s Pointless. Is That OK?

    • Ben Hoffman On the Sheer Relief of Surviving Cape Epic

    • 9 of the Most Popular Races in Triathlon

    • Need a Race-Cation, Pronto? Head to Bermuda

    • 5 Must-Watch Pro Races of 2018

    • A World Inside: A Look at the Big Shift in How We’re Racing and Training

    • Need a Race-Cation, Pronto? Head to Bermuda

    • What to Do If You Are Injured at a Race Abroad

    • Dear Coach: How Do I Deal with Time Zone Changes?

    • Triathlon Tour Guide: Baton Rouge, Louisiana

    • Swim Camps: Improving Your Freestyle Has Never Been So Fun

  • News
    • Triathlon
    • Gear
    • Ironman
    • The Absolute Best Tri Gear of 2018

    • The 2018 Triathlete Buyer’s Guide Is Available Online

    • Tim Don Crushes Boston 6 Months After Kona Crash

    • Enter Triathlete Magazine’s First Ever Photo Contest!

    • Bkool Launches Online Tri League

    • The Absolute Best Tri Gear of 2018

    • The 2018 Triathlete Buyer’s Guide Is Available Online

    • A Ventum for the Masses?

    • Win the Bike from the Cover of Our Buyer’s Guide!

    • Get the 2018 Triathlete Buyer’s Guide!

    • Photos: Jan Frodeno, Anne Haug on Top at 70.3 Oceanside

    • Wanda Considers IPO for Triathlon, Cycling Holdings

    • Ironman Overhauls Pro Qualification System (Again)

    • Van Collides with Pro Matt Russell at Ironman World Championship

    • Daniela Ryf Earns Third-Straight Ironman World Title

  • Subscribe

    Subscribe to Triathlete Magazine

    • The hottest gear and tech
    • Expert training, gear and nutrition advice
    • The latest on the people, places, ideas, and issues that define the multisport lifestyle

     

     

    VIEW PACKAGES

    Sign up for the Free Email Newsletter

    • Everything triathlon delivered directly to your inbox
    • Editors’ top story picks
    • Exclusive offers from our sponsors available only to newsletter subscribers


  • Follow Us on Twitter
  • Like Us on facebook
  • Follow Us on Instagram
  • Search Triathlete
  • Triathlete.com
  • Ironman

The Ultimate Half-Ironman Brick Workout

Ironman By Mike RicciPosted On: Apr 18, 2017

Photo: Shutterstock.com

The countdown to racing season has begun for athletes in the Northern Hemisphere, however, some of you might not be feeling quite ready to toe the line. Do you have that uncertain feeling in your gut that your winter training hasn’t gotten you prepared for your early half-Ironman races? If so, now is the time to complete some 70.3 brick workouts in order to properly assess your fitness.

With a race simulation-style brick workout (or two), you can alleviate those “am I ready for this?” fears and arrive on race morning with confidence. Before you throw in a brick workout of this distance, you need to ask yourself the following questions about your benchmark fitness to make sure you are ready for this type of load:

1) Have you been consistent with your training (including your long runs)?

2) Have you worked on both technique and speed in the pool?

3) Have you maintained a bike schedule that includes a mix of high-intensity efforts with tempo or 70.3-distance efforts?

Brick Workout Logistics

This 70.3 brick workout is abbreviated as it is mostly indoors, but it is still challenging. It begins with a tough, race-pace swim, followed by a run, then an indoor bike session and finally another run leg.

I have provided a free workout plan containing these workouts that you can download and apply to your plan instantly. You will have the option to do this workout using Functional Threshold Power (FTP) on the bike and Threshold Run Pace, or you will be able to use a format for both legs of the workout that works with Lactate Threshold Heart Rate.

Ideally you will be able to transition from the swim portion to the first run section as quickly as possible to simulate race conditions, but anytime within one hour is acceptable. Since the bike portion is done indoors, you could ideally have your trainer set up either next to the treadmill or at the finish point of your first run to officiate quick transitions.

RELATED from Trainingpeaks.com: 10 Tips for Stepping Up to the Ironman 70.3 Distance

Ironman 70.3 Brick Workout*

2,000-3,000-Yard Swim

I recommend doing this workout at as close to 70.3 intensity as possible. Your goal is to achieve the 70.3-style effort of a 1.2 mile swim, knowing you still have a solid bike and run effort in front of you.

4-Mile Run

Run two miles at a warm-up pace in low-to-mid Zone 2 HR, then increase to high Zone 2 HR for the next two miles. Prepare for a quick transition to an indoor trainer.

2-Hour Indoor Trainer Session

The bike will consist of 4 x 30 minute blocks. Our goal is to be able to ride some of the intervals at an effort that’s actually above goal 70.3 power/heart rate, with the majority of the ride at 70.3 effort. It will break down as follows:

Block #1

  • 15 minutes at 75 percent of FTP
  • 15 minutes at 80 percent of FTP

Block #2

  • 10 minutes at 75 percent of FTP
  • 10 minutes at 82 percent of FTP
  • 10 minutes at 90 percent of FTP

Block #3

  • 12 minutes at 80 percent of FTP
  • 8 minutes at 85 percent of FTP
  • 10 minutes at 92 percent of FTP

Block #4

  • 3 minutes at 75 percent of FTP
  • 12 minutes at 82 percent of FTP
  • 10 minutes at 88 percent of FTP
  • 5 minutes at 92 percent of FTP

Tip: Downloading this workout to your computer to use with Trainer Road, Zwift or Perf Pro will stop you from having to write down the entire workout and save you some time.

4-mile Run #2

Hop off your bike with a quick transition for the second run. This second run will tell you if you have been pacing correctly and/or if you have been staying on top of your race-day fueling plan. Run the first mile at a hard effort or low Zone 3 HR. The next two miles will be in Zone 4, and the final mile will be your best effort, most likely topping out into low Zone 5 (if you’ve paced the workout properly).

*If you have the opportunity to make this an outdoor workout, you can modify it with 10 to 11 miles of running and 50 to 55 miles on the bike, helping you achieve combined mileage closer to the 70.3 distance.

Workout Goals

The bike should work out to around 83 percent of FTP, which is a solid effort for an indoor workout, and without any external motivation like fellow competitors. The run should end up at around 70 TSS points for a one hour run, making it a pretty hard race effort.

Don’t despair if you feel as though you can’t hit your goal numbers on the bike or run the first time around. The reason that we train and try race simulation workouts is so we can be prepared on race day. Learning from hard workouts, like this one, is how we improve and understand our limiters. The key to long distance racing is pacing and nutrition, so keep working on your objectives and keep striving to hit your goals.

When and Why to Do This Workout

This 70.3 brick workout can be done six-to-eight weeks out from your race, and can be repeated four weeks out as well as a final race-ready target assessment. This workout will help answer the following:

  1. How is my fitness?
  2. Will my nutrition plan hold up?
  3. What type of wattage can I hold for my 70.3 bike leg?
  4. What is a reasonable run pace for me off-the-bike?

Mark your calendar to try this race simulation workout and let me know if you have any questions. Good luck!

This post originally appeared on Trainingpeaks.com.

Mike Ricci is a Level III USAT Certified Coach and was honored as the USAT Coach of the Year. He is the founder and head coach of D3 Multisport. The three D’s, Desire, Determination and Discipline are the cornerstone for his coaching philosophies. The D3 coaches use evidence-based training science, technology and wisdom to guide athletes toward their multisport goals. D3 inspires others through their community of athletes who are great ambassadors of the sport.

Related Articles

Lessons From This Year’s Surprise Boston Marathon Winner

Training By Chris FosterApr 20, 2018

Quick Set: Scale The Pyramid

Training By Sara McLartyApr 20, 2018

Tips and Tricks from One of Triathlon’s Fastest Swimmers

Swim By Erin BeresiniApr 19, 2018

Could This Neurostimulation Technique Improve Athletic Performance?

Training By Sarah BarkerApr 19, 2018

  • MOST READ
  • LATEST
  • TRAINING

Tim Don Crushes Boston 6 Months After Kona Crash

Triathlete.com News

The Absolute Best Tri Gear of 2018

Triathlete.com News

Unlock Tight Hips in 3 Moves

Erin Taylor Training

A Brief Complaint from a Salty Triathlete: Stop Rolling Starts!

Kelly O'Mara Lifestyle

How to Strength Train for Movement, Not Muscle

Allie Burdick Training

Lessons From This Year’s Surprise Boston Marathon Winner

Chris Foster Training

Tips and Tricks from One of Triathlon’s Fastest Swimmers

Erin Beresini Swim

Super Simple Ironman 70.3 Triathlon Training Plan

Triathlete.com Training

New Research Is Changing the Game for Female Athletes

A.C. Shilton Lifestyle

How This Estee Lauder Exec Fits in Triathlon Training

Sarah Barker Lifestyle

Are You Reaping the Benefits of the Fartlek?

Lance Watson Training

8-Week Sprint Triathlon Training Plan For Beginners

Lance Watson Training

Lacking Swim Progress? Try This Short Technique-Focused Block

Bethany Rutledge Training

Six Steps To A Better Streamline

Sara McLarty Swim

5 Essential Pre-Ride Checks

Evan Rudd Bike

Should Triathletes Try Orangetheory?

Liz Hichens Training

10 Ways To Use Protein-Packed Greek Yogurt

Jessica Cerra Nutrition

One-Hour Workout: Wildflower Windups

Chris Foster Training

Set Your Half Ironman Race Goals

Mike Ricci Race Tips

Time-Saving Tips From Savvy Age-Groupers

Susan Lacke Training

2018 Triathlete Buyer’s Guide: Running Shoes

Apr 20, 2018 Gear & Tech

Lessons From This Year’s Surprise Boston Marathon Winner

Apr 20, 2018 Training

A Brief Complaint From a Salty Triathlete: Stop Hating on Pros

Apr 20, 2018 Lifestyle

Is Intermittent Fasting a Good Idea for Athletes?

Apr 20, 2018 Nutrition

Quick Set: Scale The Pyramid

Apr 20, 2018 Training

On-The-Go Breakfast Options For The Busy Athletes

Apr 19, 2018 Nutrition

Tips and Tricks from One of Triathlon’s Fastest Swimmers

Apr 19, 2018 Swim

Eco-Friendly Gear for Earth Day

Apr 19, 2018 Gear & Tech

Could This Neurostimulation Technique Improve Athletic Performance?

Apr 19, 2018 Training

Unlock Tight Hips in 3 Moves

Apr 18, 2018 Training

VIEW MORE >>

Lessons From This Year’s Surprise Boston Marathon Winner

Training

Quick Set: Scale The Pyramid

Training

Tips and Tricks from One of Triathlon’s Fastest Swimmers

Swim

Could This Neurostimulation Technique Improve Athletic Performance?

Training

Unlock Tight Hips in 3 Moves

Training

One-Hour Workout: Wildflower Windups

Training

Are You Reaping the Benefits of the Fartlek?

Training

Beginner’s Luck: Totally New to Triathlon? Start Here

Training

Improve Your Posture with This One-Minute Exercise

Training

Six Steps To A Better Streamline

Swim

VIEW MORE >>

Photo Galleries

Photos: Triathletes Support Puerto Rico’s Recovery Efforts

Photos By Paul PhillipsMar 26, 2018

Photos: Declan Wilson Has Breakout Race at New Plymouth World Cup

Race Coverage By Triathlete.comMar 26, 2018

The Absolute Best Tri Gear of 2018

News By Triathlete.comApr 18, 2018

Photos: Buckingham, Charles on Top in South Africa

Photos By Triathlete.comApr 16, 2018

Photos: 2,500 Age-Groupers Compete at 70.3 Oceanside

Race Coverage By Triathlete.comApr 12, 2018

Triathlete

SEARCH TRIATHLETE

GET THE MAGAZINE

SUBSCRIBE NOW

CONNECT

  • Follow Us on Twitter
  • Like Us on facebook
  • Follow Us on Instagram
  • View Our Videos on Youtube

© 2018 POCKET OUTDOOR MEDIA, LLC. ALL RIGHTS RESERVED.

  • Gear & Tech
  • Training
  • Nutrition
  • Lifestyle
  • News
  • Subscribe
  • TwitterFacebookInstagram
  • All
  • 2018 Buyer's Guide
  • Swim
  • Bike
  • Run
  • All
  • Swim
  • Bike
  • Run
  • Injury Prevention
  • All
  • Race Day & Training
  • Recipes
  • Weight Loss
  • All
  • Culture
  • Races
  • Travel
  • All
  • Triathlon
  • Gear
  • Ironman