Brick sessions are a great training session to help develop the your anaerobic capacity system on the bike 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 bike VO2 max capability, combined with a tempo level run and it is perfect to build your fitness for sprint and Olympic 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 a Chris Foster‘s book The Triathlete Guide to Sprint & Olympic Triathlon Racing.
Chris Foster’s Brick 6
- Bike
- 20min WU Level II;
- 5 sets of:
- 8x 20sec Level V+, 10sec Level I RI;
- 5min Level I between sets’
- 10min CD Level II;
- Run
- 5min Build to Level III;
- 5min Level III;
- 10min CD Level II;
- 10min Stretching
Start on the bike with a twenty-minute Warm Up (WU) at Level II.
There are five sets. Each set is made up of eight, twenty-second reps. Ride these at Level V+ (above 121% of your Functional Threshold Power (FTP)). Ride for only ten-seconds at Level I for a Rest Interval (RI) after each rep. This is basically a Tabata set. Between sets ride at Level I for five minutes.
Conclude the ride with fifteen minutes at Level II.
Transition onto the run and build up into Level III over the first five minutes. Then spend five minutes running at Level III.
Cool Down (CD) over the next ten minutes by running at Level II.
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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3 Swim Sessions Per Week: Build your endurance and efficiency in the water. 2 Bike Rides Weekly: Improve your power and stamina on the bike. Video led workouts available. 2 Run Workouts Weekly: Boost your running performance and confidence. 1 Brick Session: Master the bike-to-run transition for a seamless race day. 
Stretching Session: Stay injury-free and recover smarter. Video led workout available. 
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The Triathlete Guide to Sprint and Olympic Triathlon Racing will help you discover the speed, thrill, and challenge of triathlon’s most popular race distances.
Not everyone has time to train for long-course triathlons. By pursuing triathlon’s shorter distances, you can enjoy all the total body fitness benefits of the swim-bike-run sport and discover the unique challenges of short-course racing all while enjoying a life outside of training.
This complete guide from former pro triathletes Chris Foster and coach Ryan Bolton shares all the know-how you need to find speed and enjoy successful racing in sprint and Olympic-distance triathlons. Foster, now the Senior Editor of Triathlete magazine, shares his pro advice for how to set a smart race strategy, how to master triathlon pacing, how to execute fast transitions, how to train to improve your weakness and race to your strengths. Bolton offers smart, effective sprint and Olympic triathlon training plans so you can get started right away, no matter your background.
Sprint and Olympic triathlons are triathlon’s most popular distances for good reasons. Experienced triathletes returning to the short course will enjoy a break from long, slow hours of training and rediscover the joy of speed. Active people looking for a new challenge can jump right into triathlon’s most beginner-friendly distances.
The Triathlete Guide to Sprint and Olympic Triathlon Racing makes it simple to get back up to speed in the world’s most rewarding endurance sport.