A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is excellent for Sprint & Olympic distance triathletes.
Each week I will post Monday’s Brick session that you can do to enhance your triathlon performance. For a full understanding of my Level’s intensity system, please read my previous articles about intensity for cycling and running.
This workout comes from an article Phil Mosley the Head Coach and Founder of My Pro Coach, wrote for his website. You can read the article here.
Phil Mosley’s Olympic Distance Speed Brick
- Bike
- 20min WU Level II;
- 2x 12min Level IV, 3min RI Level II;
- 12min Level II;
- Run
- 10min Level IV;
- 10min CD Level II;
- Stretching 10min
Start on the bike with a Warm Up (WU) for twenty minutes at Level II. Keep the cadence above 90 rpm.
Complete two intervals at Level IV for twelve minutes, with a three minute Rest Interval (RI) at Level II.
Prior to transitioning onto the run ride gently at Level II for twelve minutes.
Start the run at Level IV for ten minutes.
To complete the run, continue into the Cool Down (CD) by jogging at Level II for ten minutes.
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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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When you cross the finish line of your triathlon, you will have swum, biked, and run faster than you have in previous events.
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Prior to using this plan, you should be able to:
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- Ride for 2 hours comfortably; and
- Run 10km or 60 minutes continuously.
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When purchasing, use the discount code “web25” to claim your 25% discount.