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 workout develops your cycling Functional Threshold Power, combined with an aerobic run and it is perfect to build your off season fitness for Olympic and Ironman 70.3 Distance Triathlons.
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 Sam Warriner who used to coach me, and scheduled this workout for me.
Sam Warriner’s Threshold Brick
- Bike
- 15min WU Level II;
- 5x 1min Level V, 1min Level II RI;
- 4x 10min Level IV, 5min Level II RI;
- Run
- 5km CD Level II;
- 10min Stretching
Start on the bike with a fifteen-minute Warm Up (WU) at Level II.
The first set is made up of five, one-minute reps at Level V, with a one-minute Rest Interval (RI) at Level II.
The main set is made up of four, ten-minute reps at Level IV, with a five-minute Rest Interval (RI) at Level II between each rep.
After the last rep, transition straight into a five kilometre run 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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