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 is perfect to build your fitness for sprint and Olympic Distance Triathlons. GTN make the recommendation that it is also great for ALL distances of triathlon, especially if you have limited time to train.
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 video by Global Triathlon Network (GTN). You can watch the video here:
GTN’s Hour Of Power Brick Workout
- Bike
- 6min WU Level II;
- 5x 10sec Level V+, 50sec Level I RI;
- 5min Level II;
- 3x 4min Level IV, 6min Level II RI;
- Run
- 3min Level II;
- 2x 5min Level II-V+ 2min Level II RI;
- 5min CD Level II;
- 10min Stretching
Start on the bike with a six-minute Warm Up (WU) at Level II.
The first set of intervals involves five reps, ten-seconds long at Level V+. Spin at Level I for 50 seconds after each rep for your Rest Interval (RI).
Spend five minutes spinning at Level II prior to the next set.
The final set on the bike is made up of three, four-minute reps at Level IV. Between reps spin at Level II for your Rest Interval (RI).
After the final rep at Level IV, transition straight onto the run.
Start your run with three minutes at Level II to get the blood flowing to the running muscles.
Then conduct two, five-minute blocks. Each minute within these blocks step the effort up from marathon effort through to a very fast 5km pace (Levels II+, III, IV, V, V+ for a minute a piece).
Take a two minute Rest Interval (RI) between blocks.
Conclude the workout with a five minute Cool Down (CD) at Level II, to round out the hour. If you can afford more time I’d recommend extending the Cool Down (CD) to a minimum of ten minutes.
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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Get my 12 week Beginner Sprint Triathlon Training Plan with 25% off
When you cross the finish line of your triathlon, you will have swum, biked and ran to success.
Designed for beginner triathletes targeting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike and Run faster during YOUR event.
Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains two swim sessions. You will build up to 2,550 metres swimming in a single session so you can get the sessions done quickly. Cycling wise you’ll build through to a single 2 hour session in the weekend and a long run mid week of an hour and a half. I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool, as well as cycling with power and running utilising pace.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to:
- Complete a swim of 800 meters or yards continuously, and 1,700 metres or yards total within a workout;
- Ride for 60 minutes comfortably; and
- Run for 45 minutes continuously.
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.