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 some time at threshold effort at the end of each segment. This session is a great session for anyone preparing for an Olympic Distance or Ironman 70.3 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 Advanced HFH Brick #3
- Run
- 8min WU Level II;
- 2min Level III;
- 2x
- 3:30 Level IV, 2min Level II RI;
- 2x 75sec Level III, 2min Level II;
- Bike
- 5x 15sec Level III Seated BG, 45sec Level III, 15sec Level III Seated BG, 1min Level II RI;
- 2min Level II;
- 3x 20sec Level IV Standing BG, 2:20 Level IV, 20sec Level IV Standing BG, 45sec Level II RI;
- 15min Level III (5min Spin, 5min Seated BG, 5min TT Gear);
- 3x 20sec Level IV Standing BG, 2:20 Level IV, 20sec Level IV Standing BG, 45sec Level II RI;
- 39:45 Level II;
- Run
- 3x
- 3:30 Level IV, 2min Level II RI;
- 2x 75sec Level III, 2min Level II;
- 4min Level II between sets;
- 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 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 a 75-second reps at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Repeat both these reps a second time before transitioning to the bike.
The bike is made up of four sets, and you are straight into the first set. This is made up of five, 75-second reps at Level III. Start Seated in a Big Gear (BG) for the first fifteen seconds, then change to an easier gear but maintain Level III effort at a higher cadence for 45-seconds. Finish each reps with the final 15-seconds seated in a Big Gear (BG) holding Level III. Take a one-minute Rest Interval (RI) at Level II.
Ride for two minutes at Level II for a Rest Interval (RI) before the enxt set.
Next up is a set of three, three-minute reps at Level IV. Start each rep by standing in a Big Gear (BG) for twenty seconds, then sit down and settle in to Level IV for 2:20min, then finish each rep with a further twenty seconds standing in a Big Gear (BG). Ride for 45 seconds at Level II for your Rest Interval (RI).
Next up is fifteen minutes at Level III. Start this with the first five minutes spinning with a cadence between 90 & 100 RPM. The second five minutes is seated ina. Big Gear (BG). The final five minutes is ridden in your Time Trial (TT) gear.
Next up is a repeat of the three but three minute set at Level IV you did prior to the fifteen minutes at Level III.
After the final rep, ride for a further 39:45 (to round the ride to 90 minutes) at Level II before transitioning to the run.
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 a a set of two, 75-second reps at Level III. Spend two-minutes jogging at Level II for your Rest Interval (RI).
Then repeat these for a total of three sets, jogging for four-minutes at Level II between sets for a 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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