Advanced 70.3 Brick Workouts: Bridging from the Basics to Race Simulation

Introduction

Brick (bike-to-run) is a key element of triathlon training because it simulates the real-world neuromuscular and muscular transition that occurs during a race. Given the longer distance of a 70.3, brick sessions must also progress from short to long, and from low intensity to race intensity.

Progression of 5 Brick Workouts

Execution Details for Each Brick

Mini-brick

• Use during the first 4–6 weeks
• Cadence may be low for the first 5 minutes of the run; gradually build to 85+

Tempo-brick

• Main set: bike Z2-3 + run Z3 (tempo)
• Monitor: heart rate rise, pace stability

Race-pace brick

• Enter this phase 6–8 weeks before race day
• Key point: hold target power without fading during the final 10 minutes on the bike
• Run: do not go out too fast in the first 2 km; hold target pace for the remaining 28 minutes

Long brick

• Builds endurance and mental toughness
• Keeping the run at Z2 is sufficient; the goal is to keep the legs running, not to chase speed

Simulation day

• Perform once 3–4 weeks before race day
• Test full gear and nutrition strategy (identical to race day)
• Record split times, energy intake, and heart rate drift

Metrics for Monitoring Brick Effectiveness

• Heart rate drift (Pa:HR Decoupling): greater than 7% indicates insufficient endurance
• Average pace for the first 1 km after transition should be within 20–30 s/km of a standalone run
• Recovery speed within 24–48 hr after race simulation

Practical Recommendations

• Do 1 brick per week, progressing from mini to simulation
• Within 1 hr after the brick, consume 1.0–1.2 g/kg carbs + 0.3 g/kg protein
• If the brick run pace gap exceeds 40 s/km, lower bike intensity first
• Do not choose a simulation-day course with terrain vastly different from race day

Conclusion

The brick is not about “doing one more triathlon workout”—it is about teaching your body to make good decisions even when fatigued. The progression curve from mini to simulation is exactly what elevates 70.3 training from mere physical accumulation to race-day wisdom.

Related Reading

• Brick Workout: The Core Session for Triathlon Transitions
• Standard-Distance Brick Workout Design: Building Muscle Memory for Run-Off-the-Bike
• IRONMAN Brick 6+1 Workout: The Key Session for Bike-to-Run Transition
• Short Brick Workout Design: An Efficient Template of 30-Minute Ride + 10-Minute Run