Coach Ray's Ironman 70.3 Threshold Brick A
Brick Sessions, December 19, 2025
Although you are unlikely to race an Ironman 70.3 or Ironman at Threshold intensity (by definition it is impossible). Training sessions can use Threshold intensity to build you fitness, and in the same method as a rising tide lifts all ships an increase in your threshold intensity will also lift your overall fitness allowing you to race at a faster pace or higher intensity; or at the same pace or power for less effort. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
For a full understanding of my Level's intensity system, please read my previous articles about intensity for cycling and running.
The inspiration for this workout comes from needing a series of workouts for athletes competing in Ironman 70.3 events. I sat down with a pen and paper and planned a series out. This is the first of the Tempo Brick sessions that came from that planning time.
Coach Ray's Threshold Brick A
- Bike
- 65min WU Level II;
- 3x 10min Level IV, 10min Level II RI;
- Run
- 2x 10min Level IV, 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
The first 65-minutes on the bike is your Warm Up (WU) at Level II. Then increase your effort to Level IV for three, ten-minute reps. Ride for ten-minutes at Level II between reps.
After the third rep transition into the run.
Start the run at Level IV for ten-minutes. Complete two reps at Level IV, with a five minute Rest Interval (RI) at Level II between reps.
Then move into a Cool Down (CD) for ten minutes at Level II.
Finish with 10 minutes of stretching to assist with the recovery.
Read more about the benefits of brick sessions here:
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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