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 efforts at race pace to help prepare for your Sprint 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 Rick Kiddle in Runner’s World. You can read the article here.
Runner’s World Threshold Sprint Brick
- Bike
- 10min WU Level II;
- 15min Level IV;
- Run
- 10min Level IV;
- Bike
- 10min Level IV;
- Run
- 5min Level V;
- 10min CD Level II
- 10min Stretching
Start on the bike with a ten minute Warm Up (WU) at Level II.
Lift your intensity to Level IV for fifteen minutes prior to transitioning to the run.
Start at Level IV straight away for ten minutes, then transition back to the bike.
Spend another ten minutes at Level IV and then transition back to a run.
Run at Level V for five minutes before commencing your Cool Down (CD) of ten minutes 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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Starting 20 weeks before your race, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x runs, 2x bikes and 1x brick session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) & a running power meter (such as a Stryd). This programme is built around training by Power Meter for cycling running.
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Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.