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 or Ironman 70.3 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 Parker Kerth titled Kona Ironman World Champs – Final Big BRICK Session & Ho’ala Swim. Parker did this session a week out from Ironman Kona this year and went on to finish in 9:11hrs.
Parker Kerth’s Final Kona Big Brick
- Bike
- 10min WU Level II;
- 2x 12min Level III-, 12min Level II RI;
- 2x 10min Level III+, 10min Level II RI;
- 2x 8min Level IV, 8min Level II RI;
- Run
- 10min Level III;
- 10min CD Level II;
- 10min Stretching
Start on the bike with a 30-minute Warm Up (WU) at Level II.
Roll into the first set of two, twelve-minute reps at Level III-. Take a twelve minute Rest Interval (RI) riding at Level II after each rep.
Increase the intensity to Level III+ for the next set of two, ten-minute reps. Take a ten minute Rest Interval (RI) riding at Level II after each rep.
For the final set there are two, eight-minute reps ridden Level IV but at progressively higher intensity (i.e. the second rep is a harder effort than the first). Ride for eight-minutes at Level II after each rep.
Transition onto the run and straight into a ten-minute effort at race pace (Level III). Parker lengthened this out a little by completing a two-mile run. One mile out and mile back.
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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As you prepare yourself for your Ironman event, you’ll build your overall fitness through endurance, strength and speed.
Designed for Intermediate triathletes who are looking to complete an Ironman event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.
Starting 12 weeks before an Iron-distance event, 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 is designed around using a Power Meter for the bike training and a running power meter for the run workouts.
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Prior to using this plan, you should be able to complete the following workouts:
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- Run: 90min continuously
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