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 threshold 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 #4
- Run
- 8min WU Level II;
- 2min Level III;
- 2:30 Level IV, 2min Level II RI;
- 50sec Level III, 2min Level II
- Bike
- 30min Level II;
- 5x 60sec Level III, 15sec Level III Seated BG, 2min Level II RI;
- 2min Level II;
- 3x 2:45 Level IV, 15sec Level IV Standing BG, 45sec Level II RI;
- 30sec Level II;
- Run
- 3x
- 2:30 Level IV, 2min Level II RI;
- 50sec Level III, 2min Level II RI;
- 10min CD Level II;
- 3x
- 10min Stretching
Start with an eight minute run at Level II for a Warm Up (WU). Continue the Warm Up (WU) with a further two minutes at Level III.
The first rep is two and a half minutes at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI).
Follow this with a 50-second rep at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Once you’ve completed this, it’s time to transition to the bike.
Start with 30 minutes riding at Level II.
There are two sets to complete on the bike, each with an easy ride between.
The first set is made up of five reps, start with 75-seconds at Level III, the first 60-seconds keep a cadence of 90-100 Rpm. For the final fifteen seconds shift into a bigger gear but stay seated in Level III. Take a two-minute Rest Interval (RI) riding at Level II after each rep.
At the end of the set, take a further two-minutes spinning at Level II.
The next set is made up of three reps of three-minutes riding at Level IV, the first 2:45 seated holding a cadence of 90-100 Rpm. The final fifteen-seconds is done standing in a big gear, holding Level IV. Ride for 45-seconds at Level II for your Rest Interval (RI) after each rep.
After the final rep, ride for a further 30-seconds (to round the ride to 60 minutes) at Level II before transitioning to the run.
Start with two and a half minutes at Level IV, followed by two minutes jogging at Level II for your Rest Interval (RI). Follow this with a 50-second rep at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI). Then repeat these two reps for a total of three sets.
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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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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