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 an Olympic Distance Triathlon or an Ironman 70.3.
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 #2
- Run
- 10min WU Level II;
- 3x
- 3min Level IV, 1min Level I RI;
- 2x 45sec Level V, 1min Level I RI;
- 3min Level II RI;
- Bike
- 6min Level II;
- 4x
- 75sec Level V (20sec Standing 70rpm), 1min Level I RI;
- 4x 35sec Level V (20sec Standing 70rpm), 1min Level I RI;
- 4min Level IV (including 3x 30sec 100rpm), 1min Level I RI;
- 4min Level II RI;
- 3:40min Level II (to round out 80min);
- Run
- 3x 30sec Level V, 45sec Level I RI;
- 3x 1min Level IV, 1min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start with a ten minute run at Level II for a Warm Up (WU).
There are three sets to complete in the opening run segment. Each set is made up of two reps.
The first rep is three minutes at Level IV, followed by a minute jogging at Level I for your Rest Interval (RI).
Follow this with two sub-reps of 45 seconds at Level V. Take a minute jog at Level II for your Rest Interval (RI) after each sub-rep.
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 three sets, it’s time to transition to the bike.
Start with six minutes riding at Level II.
There are four sets to complete on the bike, each set is made up of three reps.
Start with 75-seconds standing out of the saddle at Level V and a cadence about 70rpm. After twenty seconds, sit down for a further 55-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 four, 35-second sub-reps at Level V. Start with the first twenty-seconds standing with a cadence of ~70rpm again, finish with fifteen-seconds seated and a higher cadence. Take a minute Rest Interval (RI) at Level I after each sub-rep.
The final set is a four-minute rep. This rep is done at Level IV and starts with 30-seconds riding with a cadence of between 90 & 100 rpm. Alternate between the cadence of 90 to 100 rpm, and a cadence of 100-110 rpm every 30-seconds, until three sub-reps have been completed. Finish off the four minutes with the final minute with a cadence of between 90 & 100 rpm. Once completed, ride for one minute at Level I.
Finish each set with four minutes riding at Level II, for your Rest Interval (RI) before starting the next set.
After the fourth set is complete, ride for a further 3:40 minutes to round the ride to 80 minutes, then transition to the run again.
Straight into three reps of 30-seconds at Level V, with 45 seconds Rest Interval (RI) at Level I after each rep.
Next up are three, one-minute reps at Level IV, with one-minute jogging at Level II after each rep for your Rest Interval (RI).
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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