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 as some time at threshold effort at the end of each segment. This session is a great session for anyone preparing for a sprint or Olympic distance triathlon.
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 #2
- Run
- 10min WU Level II;
- 2x
- 60sec Level V, 1min Level I RI;
- 2x 25sec Level V, 1min Level I RI;
- 2min Level IV, 1min Level I RI;
- 3min Level II;
- Bike
- 3x
- 60sec Level V (20sec standing 70Rpm), 1min Level I RI;
- 2x 25sec Level V, 1min Level I RI;
- 3min Level IV, 1min Level I RI;
- 3x
- Run
- 2x 25sec Level V, 1min Level I RI;
- 2min Level IV;
- 10min CD Level II
- 10min Stretching
Start with a ten minute run at Level II for a Warm Up (WU).
There are two sets to complete in the opening run segment. Each set is made up of three reps.
The first rep is a minute at Level V, followed by a minute jogging at Level I for your Rest Interval (RI).
Follow this with two sub-reps of 25 seconds at Level V. Take a minute jog at Level II for your Rest Interval (RI) after each sub-rep.
The final rep is two minutes running at Level IV, with a minute at Level I for your Rest Interval (RI).
Prior to completing the next set, spend a further three minutes jogging at Level II for your Rest Interval (RI) after each set.
Once you’ve completed two sets, it’s time to transition to the bike.
There are three sets to complete on the bike, each set is made up of three reps.
Start with twenty seconds standing out of the saddle at Level V and a cadence about 70rpm. After twenty seconds, sit down for a further 40-seconds maintaining Level V but at a higher cadence of 90-100rpm. Take a minute at Level I for your Rest Interval (RI).
Next up are two, 25-second sub-reps at Level V, take a minute Rest Interval (RI) at Level I after each sub-rep.
Finish each set with three minutes riding at Level IV, with a further minute at Level I for your Rest Interval (RI).
After the third set is complete, transition to the run again.
Straight into two reps of 25-seconds at Level V, with a minute Rest Interval (RI) at Level I after each rep.
Next up is a two minute rep at Level IV.
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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