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 next Ironman 70.3 or full Ironman 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 a YouTube video from Global Triathlon Network (GTN) titled Run Faster Off The Bike!
GTN’s Long Course Brick
- Bike
- 10min WU Level II;
- 3x 1min Level IV, 1min Level II RI;
- 2x
- 8min Level III Cad 70Rpm;
- 2min Level II RI;
- 6min Level III+;
- 2min Level II;
- 3x 1min Level IV, 1min Level II RI;
- Run
- 5-6x 2:30min Level III, 90sec Level IV;
- 10min CD Level II;
- 10min Stretching
Start on the bike with a ten minute Warm Up (WU) at Level II.
A primer set of three, one-minute reps at Level IV is next, with a minute riding at Level II for your Rest Interval (RI) after each rep.
The next set has four parts and includes two reps. Start with an eight-minute sub-rep at Level III riding with a cadence of 70 Rpm. Follow this with a two-minute Rest Interval (RI) at Level II. Next up is six-minutes riding at Level III+ (often called Sweet Spot). Aim for 88-92% of your Functional Threshold Power (FTP) for this sub-rep. Complete the first rep with a further two-minute Rest Interval (RI) riding at Level II.
Finish the ride with another set of three, one-minute reps at Level IV is next, with a minute riding at Level II for your Rest Interval (RI) after the first two reps. After the final rep transition straight on to the run.
Start the run at Level III for the first two and a half minutes, then lift the effort for the next 90-seconds at Level IV. Repeat this cycle of intensity for five to six repetitions without a rest.
Complete the session with a minimum of ten minutes running at Level II for your Cool Down (CD).
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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- Run: 60min continuously
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