A brick session is a great way to develop your body for transitioning from one discipline to the next. This workout is a great race-pace stimulus and is perfect for Ironman athletes in the final 4-8 weeks of their build up. Sam Laidlow used this session in the lead up to winning the Ironman world champs in Nice, last year.
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 Sam Laidlow in a YouTube from GTN:
Sam Laidlow’s Hardest Brick Workout
- Bike
- 20km WU Level II;
- 70km Level III;
- Run
- 2x 7km Level IV, 5min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start off with a 20km Warm Up (WU) at Level II on the bike.
Then lift the intensity to Level III for 70km.
Transition straight into two reps of seven kilometres running at Level IV. Take five minutes Rest Interval (RI) at Level II after each rep.
Finish the workout with ten minutes of jogging at Level II for the 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) files for this workout for FREE
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As you prepare yourself for your Ironman event, you’ll build your overall fitness through endurance, strength and speed.
Designed for Intermediate triathletes who are looking to complete an Ironman event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.
Starting 24 weeks before an Iron-distance event, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme is designed around using a Power Meter for the bike training and a GPS watch using pace for the run workouts.
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Prior to using this plan, you should be able to complete the following workouts:
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- Run: 90min continuously
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