5 Ways to Smoke Your Competition

By Jason Gootman and Will Kirousis • USA Triathlon

Here’s a sample progression of bricks used to train for an Ironman 70.3:


10 weeks out

Ride 40 miles, last 10 at race intensity.
Run 6 miles, first 1 at race intensity.

9 weeks out

Ride 40 miles, last 20 at race intensity.
Run 6 miles, first 3 at race intensity.

8 weeks out

Ride 40 miles, last 30 at race intensity.
Run 6 miles, first 5 at race intensity.

7 weeks out

Rest week, no brick

6 weeks out

Ride 50 miles, last 20 at race intensity.
Run 8 miles, first 3 at race intensity.

5 weeks out

Ride 50 miles, last 30 at race intensity.
Run 8 miles, first 5 at race intensity.

4 weeks out

Ride 50 miles, last 40 at race intensity.
Run 8 miles, first 7 at race intensity.

3 weeks out

Taper phase, no brick

2 weeks out

Taper phase, no brick

Race week

Taper phase, no brick

To make the most of your bricks:

  • Keep the distances modest and focus on intensity.
  • Thoroughly practice your race nutrition.
  • As much as possible, do them on courses similar to the race you are training for and in conditions similar to what you expect on race day.
  • Use your equipment similarly to how you will use it in the race (except for race wheels; save them for the race and a few rides in your taper phase).

More: A Brick Workout for Every Distance

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This article was originally published in USA Triathlon Magazine. USA Triathlon is proud to serve as the national governing body for triathlon—the fastest growing sport in the world—as well as duathlon, aquathlon, aquabike, winter triathlon and paratriathlon in the United States. Visit usatriathlon.org.

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