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 Ironman 70.3 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 Sweetspot/Tempo Brick
- Bike
- 15min WU Level II;
- 2x 20min Level III, 10min Level II RI;
- Run
- 2x 10min Level III, 5min 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 two reps of twenty minutes at Level III. Ride for ten minutes at Level II for a Rest Interval (RI) after each rep.
Once both reps have been completed, transition to a run.
The run starts straight in with two reps of ten minutes running at Level III. Follow each of these with five 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).
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) & Zwift (.ZWO) files for this workout for FREE
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- Run: 60min continuously
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