A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is under an hour in duration.
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.
The inspiration for this workout comes from Triathlon Taren in a video about bricks. Although Taren didn’t mention the intensity in the video I’ve created a number of variations to progress you through.
Triathlon Taren’s Basic Brick Sequence D
- 10min Bike WU Level II;
- 5min Run WU Level II;
- 10min Bike Level III;
- 5min Run Level III;
- 10min Bike Level IV;
- 5min Run Level V;
- 10min Bike CD Level II;
- 5min Run CD Level II;
- 10min Stretching
Start this Brick session on the bike with a ten-minute warm-up (WU) at Level II, followed by a five-minute run at Level II.
This workout is made up of four, fifteen-minute reps. Each rep is made up of a ten-minute bike ride followed by a five-minute run. The first rep was your Warm Up (WU) and the last rep was your Cool Down (CD).
For this variation of the workout, the second repetition is done at Level III.
The bike ride for the third repetition is done at Level IV, then the run is done at Level V.
Finish the workout with a Cool Down (CD) of ten minutes of riding at Level II, followed by five minutes of running at Level II.
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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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.