SuperFly Coaching - 8 Weeks Intermediate IM build brick sessions

Average Weekly Training Hours 05:35
Training Load By Week
Average Weekly Training Hours 05:35
Training Load By Week

This is more of an adjunct to other training. We have qualified hundreds of athletes for Kona as well as 70.3 Worlds. This "plan" is demonstrative to some of the different bricks we would do 8 weeks out of our main Ironman races.

Sample Day 6
4:30:00

warm up 60 min
4 x 15 min @ zone 4 (15 min recoveries between)
after last one 60 min top of zone 2

rest of the ride is as you feel.

Sample Day 6
0:30:00

30 min run off the bike descend in thirds.

Sample Day 13
4:30:00

warm up 60 min
3 x 20 min @ zone 4 (15 min recoveries between)
after last one 60 min top of zone 2

rest of the ride is as you feel.

Sample Day 13
0:30:00

30 min run off the bike descend in thirds.

Sample Day 20
5:00:00

warm up 60 min
4 x 20 min @ zone 4 (15 min recoveries between)
after last one 60 min top of zone 2

rest of the ride is as you feel.

Sample Day 20
0:30:00

1 mile easy then 5 x 2 min hard, 2 min easy

Sample Day 27
5:00:00

warm up 45 min then 80 mile TT 15 min cool down

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.