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 both Sprint and 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 a Youtube video by Global Triathlon Network.
GTN’s Sprint to Olympic Distance Brick
- Bike
- 15min WU Level II;
- 4x
- 3min Level IV;
- 1min Level V;
- 2min Level IV;
- 30sec Level V;
- 3:30 Level II RI;
- Run
- 4x 3min Level IV, 2min Level II RI;
- 5min CD Level II
- Stretching 10min
Start off by biking for fifteen minutes at Level II for a Warm Up (WU).
The main set for the bike is made up of four reps of ten minutes each. Start with three minutes at Level IV, before increasing to Level V for a minute. Drop the intensity back down to Level IV for two minutes before a final 30 seconds back up at Level V. FInish off the ten minutes by riding at Level II for a Rest Interval (RI) for three and a half minutes.
Once all four reps have been completed, transition to a run.
The run starts straight in with a four reps of three-minutes running at Level IV. Follow each of these with two-minutes running at Level II for your Rest Interval (RI).
The workout as described in the video concludes the run with a five minute run at Level II for your Cool Down (CD). However I’d encourage you to extend that to a minimum of ten minutes for the 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 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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Download the Garmin (.FIT) files for this workout for FREE
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