A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next.
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;
- 30min Level III;
- Run
- 15min Level III;
- Bike
- 4x 4min Level IV, 4min Level II (transition straight after 4th 4min effort);
- Run
- 5min Level IV;
- 5min Level II RI;
- 2:30 Level IV;
- 2:30 Level IV RI;
- 1:15 Level IV;
- Bike
- 30min Level III;
- Run
- 15min Level III;
- 5min CD Level II;
- Stretching 10min
Start off by biking for fifteen minutes at Level II for a warm-up (WU). Then increase your effort to Level III for 30 minutes.
Transition to a run for fifteen minutes at Level III.
After another transition back to the bike ride four, four-minute intervals at Level IV. Between each interval ride for four minutes at Level II. After the fourth hard effort, transition back to a run.
This run rep is just over sixteen minutes long. Start with five minutes at Level IV, followed by a five-minute Rest Interval (RI) running at Level II. The next rep is two and a half minutes long at Level IV, this is also followed by a two-and-a-half-minute Rest Interval (RI) at Level II. The final rep is also at Level IV for a minute and fifteen seconds.
The final bike ride is for 30 minutes at Level III, before the final run of fifteen minutes at Level III.
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.
Share this post so your friends can benefit as well.
Download the Zwift (.ZWO) and Garmin (.FIT) files for this workout for FREE
Because this Brick session involves multiple transitions (not just one). The order for the Garmin and Zwift files is as follows:
- Bike 1
- Run 1
- Bike 2
- Run 2
- Bike 3
- Run 3
Get my 12-week Olympic Triathlon Training Plan for Busy Triathletes with 25% off
When you cross the finish line of your triathlon, you will have swum, biked, and run faster than you have in previous events.
Designed for busy triathletes targeting an Olympic distance race, the primary goal of this training plan is to prepare you to Swim, Bike, and Run faster during YOUR event.
Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains three swims. You will build up to 2,900 metres swimming in a single session so you can get the sessions done quickly. Cycling-wise you’ll build through to a single 4-hour session in the weekend and a long run mid-week of an hour and a half. I recommend using a swimming monitor (eg. Garmin Forerunner 735, 920, or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to:
- Complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout;
- Ride for 2 hours comfortably; and
- Run 10km or 60 minutes continuously.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.