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 is perfect to build your off season fitness for sprint and Olympic Distance Triathlons, as well as Ironman 70.3 events.
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 an old issue of Triathlete Magazine from May 1996 that Gale Bernhardt wrote about Brick training.
Gale Bernhardt’s Old School Tempo Brick
- Bike
- 18-25 miles Level II (including 5-6 mile TT Level IV towards the end);
- Run
- 1 mile Level III;
- 2 miles Level IV;
- 10min CD Level II;
- 10min Stretching
Start on the bike with an eighteen (29km) to twenty five mile (40km) ride at Level II. Towards the end of this ride include a five to six mile (eight to ten kilometre) Time Trial (TT) at Level IV.
Transition onto the run.
Start the run with the first mile at Level III then increase to Level IV for the next two miles.
Finish the run with a further ten minutes 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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