70.3 9 Week Brick Build

Average Weekly Training Hours 07:06
Training Load By Week
Average Weekly Training Hours 07:06
Training Load By Week

9 Week Brick Weekend workout series for a build to a competitive 70.3 race. Total weekly volume is approximately 15 hours with weekday training added. Athletes should have approximately 10-12 hours a week of base fitness for 4-6 weeks leading into using this plan.

Sample Day 3
1:30:00
1x 8min BG/ 4x2:30 high watts

90min ride w 1x8min BG at 260-280w, spin for 10mins then do 4x2:30 320+ w 2:30 spin btn.

Sample Day 4
1:00:00
Hill Repeats

jog for 10mins+++hill repsnot super steep (4-5%)2/1:30/1/30 w jog back down btn. Try and get the same point each time.I dont want these to be maximal...but a decent intensity. Maybe even descend the sets down by effort. Start out looking for HR mid 160's?+++3 sets+++ cool down

Sample Day 6
3:30:00
Sustained Ride

Keep the pace at tempo or about 70% of your FTP for this ride. Should feel strong, but not too hard.

10min run off the bike

Sample Day 7
1:30:00
Easy Long Run

Sample Day 11
1:10:00
Swing Pace Run

15min warm-up
3x
4min at
4min at
2min at
8min at pace
Cool down to 1:10

Sample Day 13
3:30:00
3:30 Interval Ride

3:30 ride35min warm up
Interval 1:45mins...Shoot for 270-280w. (HIM Wattage)+++Spin for 10min
Interval 2:
20-25mins at HIM Wattage- Do this BG!!!!+++spin back easy from there

Sample Day 14
1:30:00
Long Run

Matt Smith
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Sansego by Craig Alexander

At Sansego, we believe that the athlete simply comes first. Our team strives to be the "man behind the man" for our athletes. We work with all ability levels around the world and have a team of coaches hand selected by 3 x Ironman World Champion, Craig Alexander. As Craig has in his career, we focus on making training a piece of the multi-sport lifestyle balancing the demands of family, work and training. Online training plans to highly personalized one on one coaching relationships.