A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Sade Smith and is great for Sprint distance triathletes.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a complete understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
This workout has come from Sade Smith from an article written for Triathlete.com by Emma-Kate Lidbury; click here to read the article.
Sade Smith’s Sprint Brick
- Bike
- 10min WU Level II;
- 2x 5min Level IV, 3min Level II RI;
- 3x 3min Level V, 2min Level II RI;
- Run
- 1 mile Level V;
- 10min CD Level II;
- 10min Stretching
Start on the bike with a Warm Up (WU) for ten minutes at Level II. Keep the cadence above 90 rpm.
The main set on the bike is made up of two sets.
The first set is made up of a couple of five-minute reps at Level IV, with only three minutes of Rest Interval (RI) riding at Level II after each rep.
The second set is made up of three, three-minute reps at Level V, with only two minutes of riding at Level II after each rep.
When transitioning to the run, go straight into a Level V effort for a mile.
Finish the workout with a ten-minute jog at Level II for your Cool Down (CD).
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 & 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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