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 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 #3
- Run
- 8min WU Level II;
- 2min Level III;
- 3x
- 3:30 Level IV, 2min Level II RI;
- 2x 75sec Level III, 2min Level II RI;
- Bike
- 3x
- 5:30 Level IV 90sec RI;
- 3x 45sec (last 25sec standing) Level III, 90sec Level II RI;
- 38:45 Level II Cad 95-105rpm;
- Run
- 2x
- 3:30 Level IV, 2min Level II RI;
- 2x 75sec Level III, 2min RI;
- 4min Level II Between sets;
- 10min CD Level II;
- 10min Stretching
Start with a eight minute run at Level II for a Warm Up (WU). Extend this with a further two minutes running at Level III.
There are three sets to complete in the opening run segment. Each set is made up of three reps.
The first rep is three and a half minutes at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI).
Follow this two, 75-second reps at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Once you’ve completed three 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 five and a half minutes riding at Level IV. Take a 90-second Rest Interval (RI) at Level II afterwards.
The next two reps are both at Level V for 45 seconds. Start seated for the first twenty-seconds, then stand up for the final 25-seconds each rep. Take a 90-second Rest Interval (RI) at Level II after each rep.
Ride for a further 38 minutes and fifteen seconds to round the ride to 80 minutes, then transition to the run again.
Start with three and a half minutes at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI).
Follow this with two, 75-second reps at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Spend the next four minutes jogging at Level II before repeating the previous three reps.
Move onto the second three and a half minute rep at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI).
Following with two, 75-second reps at Level III. Spend two-minutes jogging at Level II 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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Lasting 24 weeks, 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 requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.
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