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 athletes with limited time 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.
This workout came from an article by Chris Foster in Triathlete.com. You can read the original article here.
Indoor Brick-Build Bike/Run Quad-Burner
- Run
– 5min WU Level II; - Bike
– 10min WU Level II;
– 5min Level III-;
– 4min Level III+ (cad ~90);
– 3min Level IV- (cad 80-90);
– 2min Level IV+ (cad 70-80); - Run
– 2min Level IV- (uphill 5%);
– 1min Level IV+ (uphill 7%); - Bike
– 4min Level II (cad 90+);
– 4min Level III+ (cad ~90);
– 3min Level IV- (cad 80-90);
– 2min Level IV+ (cad 70-80); - Run
– 2min Level IV- (uphill 5%);
– 1min Level IV+ (uphill 7%);
– 2min Level V (uphill 2%); - Bike
– 10min CD Level II (cad ~90); - 10min Stretching
Start this Brick session by running for five minutes at Level II to start the Warm Up (WU).
Continue the Warm Up (WU) by transitioning onto the bike and riding at Level II for a further ten minutes.
Lift your intensity into the bottom end of Level III for five minutes, then increase it further to the top end of Level III for four minutes. Aim to keep your cadence ~90rpm.
For the next three minutes lift your intensity to the bottom end of Level IV, maintaining a cadence in the eighties. For the following two minutes ride at the top end of Level IV, but this time with your cadence in the seventies.
Transition into a fast up hill run on the treadmill at 5% for two minutes of running at Level IV-, then increase both the intensity and gradient to Level IV+ and 7% respectively for a minute.
Transition back to the bike for a Rest Interval (RI) of four minutes riding at Level II, with your cadence in the nineties.
Increase your intensity to the top end of Level III for four minutes. Aim to keep your cadence ~90rpm.
For the next three minutes lift your intensity to the bottom end of Level IV, maintaining a cadence in the eighties. For the following two minutes ride at the top end of Level IV, but this time with your cadence in the seventies.
Transition into a fast up hill run on the treadmill at 5% for two minutes of running at Level IV-, then increase both the intensity and gradient to Level IV+ and 7% respectively for a minute.
For the next two minutes drop the gradient down to 2% and run at Level V.
Finish the workout with a Cool Down (CD) of ten minutes of riding 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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