Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This session includes a number of VO2 max intensity efforts to stimulate your top end speed, as well as a mile at tempo effort at the end which will help you run qwikly off the bike. This session is great if you’ve got limited time but have a bit more than an hour to dedicate to a Brick session.
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 an article by Dave Scott on Triathlete.com as part of their Hawaii from Home series during COVID lockdowns in 2020. You can read the article here.
Dave Scott’s Beginner HFH Brick #1
- Run
- 2 Miles WU Level II;
- include 4x 30sec Level V;
- 2 Miles WU Level II;
- Bike
- 45min Level II;
- include 6x 45sec Level V;
- 45min Level II;
- Run
- 1 Mile Level III;
- 10min CD Level II;
- 10min Stretching
Start with a two mile run at Level II for the most past for your Warm Up (WU). Include four, 30-second reps at Level V. Take at least a 30-second Rest Interval (RI) after each rep at Level II.
Transition to the bike and ride at Level II for 45 minutes. Include six, 45-second reps at Level V, taking at least a 45-second Rest Interval (RI) at Level II after each rep.
Then transition back to the final run where you start with one mile at Level III, before a ten minute Cool Down (CD) 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 ran faster than you have in previous events.
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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 swim 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.
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