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 great for short-course athletes to develop a qwik transition and get used to running fast off the bike.
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.
I’m not 100% sure where this workout came from. I found it amongst some of my old things. I suspect it comes from Ray Edwards who used to coach the NZ Triathlon Youth Development Squad back in the 1990’s which I was a part of. The workout is dated Thursday 17 Aug 1995.
AT Brick
- Run
- 10min WU Level II;
- 3x 20sec Stride Outs, 40sec Level II RI;
- Bike
- 5min Level II;
- 5min Level IV;
- 5min Level II;
- 5min Level IV;
- Run
- 10min Level II;
- Bike
- 5min Level II;
- 10min Level IV;
- 5min Level II;
- Run
- 5min Level IV;
- 5min Level II;
- Bike
- 5min Level II;
- 5min Level IV;
- 5min Level II;
- 5min Level IV;
- Run
- 5min Level IV;
- 10min CD Level II;
- 10min Stretching
Start this Brick session by Running for a ten-minute warm-up (WU) at Level II, followed by a set of three, 20-second stride outs with a 40sec Rest Interval (RI) jogging at Level II.
The workout is based around three, half an hour mini bricks: twenty twenty-minute bikes with a ten-minute run.
Transition quickly onto the bike starting with five minutes at Level II, before lifting the intensity to Level IV for five minutes. Drop to Level II for a further five minutes before finishing this ride with five minutes at Level IV.
Transition to a ten-minute run at Level II, before getting back on the bike.
This ride is made up of five minutes at Level II, then ten minutes at Level IV, finishing with five minutes at Level II.
Transition qwikly to the run. Start with five minutes at Level IV, and finish this run with a further five minutes at Level II.
Back on the bike again repeating the first ride with five minutes at Level II, and five minutes at Level IV; repeated twice.
For the final run, get off the bike and spend five minutes running at Level IV, then Cool Down (CD) at Level II for ten minutes.
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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