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 a great session for anyone preparing for an Ironman 70.3 or a full Ironman.
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 Advanced HFH Brick #1
- Run
- 12min WU Level II;
- 1 Mile Level II;
- 2x
- 3x 50sec Level V, 90sec RI;
- 5x 25sec Level V, 90sec RI;
- 1 Mile Level II
- Bike
- 20min Level II;
- 90sec Level V (15sec Standing, 60sec Seated cadence 58-68, 15sec Standing), 90sec Level II RI;
- 75sec Level V (15sec Standing, 30sec Seated cadence 58-68, 15sec Standing), 75sec Level II RI;
- 4x 45sec Level V (15sec Standing, 15sec Seated cadence 58-68, 15sec Standing), 45sec Level II RI;
- 18:30min Level II;
- 90sec Level V (15sec Standing, 60sec Seated cadence 58-68, 15sec Standing), 90sec Level II RI;
- 75sec Level V (15sec Standing, 30sec Seated cadence 58-68, 15sec Standing), 75sec Level II RI;
- 4x 45sec Level V (15sec Standing, 15sec Seated cadence 58-68, 15sec Standing), 45sec Level II RI;
- 13:30min Level II;
- Run
- 1 Mile Level II;
- 6x 35sec Level V, 35sec Level II RI;
- 10min CD Level II;
- 10min Stretching
Start with a twelve minute run at Level II for a Warm Up (WU). Then continue for a further mile at Level II.
Then complete two sets, twice.
The first set is made up of three, 50-second reps at Level V. Take a 90-second Rest Interval (RI) runnning at Level II after each rep.
The second set is made up five, 25-second reps at Level V. Take a 90-second Rest Interval (RI) runnning at Level II after each rep.
Repeat the set of three, 50-second reps a second time, then the set of five, 25-second reps also.
Run a further mile at Level II before transitioning to the bike for a 75 minute ride.
Start on the bike with twenty minutes at Level II.
Then complete three sets. These sets will be repeated again later in the workout.
The first set is a single rep of 90-seconds. This is all done at Level V with the first fifteen seconds out of the saddle. Then sit down for the next 60-seconds ride with a cadence of 58-68 RPM. Final stand back up for the remaining fifteen seconds. Take a 90-second Rest Interval (RI) at Level II before the next set.
The second set is a single rep of 75-seconds. This is all done at Level V with the first fifteen seconds out of the saddle. Then sit down for the next 45-seconds ride with a cadence of 58-68 RPM. Final stand back up for the remaining fifteen seconds. Take a 75-second Rest Interval (RI) at Level II with your cadence 90-100 RPM before the next set.
The third set is made up of four rep of 45-seconds. This is all done at Level V with the first fifteen seconds out of the saddle. Then sit down for the next fifteen seconds ride with a cadence of 58-68 RPM. Final stand back up for the remaining fifteen seconds. Take a 45-second Rest Interval (RI) at Level II with your cadence 90-100 RPM before the next set.
Ride for a further eighteen and a half minutes at Level II before repeating the above three bikes sets.
Finish the ride with a further thirteen and a half minutes at Level II.
Transition to the final run.
Start with a mile at Level II, then complete a set of six, 35-second reps at Level V. Take a 35-second Rest Interval (RI) at Level II.
Finally finish with 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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