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 perfect for short-course 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 by Jené Shaw but the workout itself comes from Mike Ricci of D3 Multisport. You can read the article here.
Mike Ricci’s Hour of Power Triathlon Brick
- Bike
- 10min WU Level II;
- 3 sets of:
- 3x 90sec Level V, 90sec Level II RI;
- 1st set 53×15
- 2nd set 53×13
- 3rd set 53×11
- 3x 90sec Level V, 90sec Level II RI;
- 5min Level II
- Run
- 3 mile Level IV (-ve split);
- 10min CD Level II
- Stretching 10min
Start on the bike with a warm-up (WU) for ten minutes at Level II. Keep the cadence above 90 rpm.
There are three main sets on the bike, each set includes three, 90-second reps at Level V (nine in total), with a 90-second Rest Interval (RI) at Level II after each rep.
For the first set of three reps ride in your big-chainring and three to five gears up from the hardest (smallest) cog. This is likely to be something like a 53×15. For the second set of three reps, also ride in your big-chainring but ride in a gear or two higher, something like a 53×13. For the final set of three reps, ride in your big-chainring and your your smallest cog, something like a 53×11.
Prior to transitioning onto the run ride gently at Level II for five minutes.
Run hard off the bike for 3 miles. Aim to negative split this run by running the second mile and a half faster than the opening mile and a half.
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 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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