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 race pace for an Olympic 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 an an old issue of 220 Magazine from back in the 90’s or early 2000’s that Steve Trew wrote about Brick training.
Steve Trew’s Old School Brick
- Bike 1 – 5km WU Level II;
- Run 1 – 1km WU Level II;
- Bike 2 – 5km Level IV;
- Run 2 – 1km Level III-;
- Bike 3 – 5km Level IV;
- Run 3 – 1km Level III+;
- Bike 4 – 5km Level IV;
- Run 4 – 1km Level IV-;
- Bike 5 – 5km Level IV;
- Run 5 – 1km Level IV+;
- Bike 6 – 5km Level IV;
- Run 6 – 1km Level V;
- Bike 7 – 5km CD Level II;
- Run 7 – 1km CD Level II;
- 10min Stretching
Start with a five kilometre ride and a one kilometre run at Level II for your Warm Up (WU).
The main body of the workout is made up of five reps. Each rep is a mini-brick that starts off with riding 5km at Level IV before a qwik transition into a one kilometre run. For each run you increase your pace and effort. Starting with the first rep at Level III-, then the second run rep at Level III+, third rep Level IV-, fourth rep at Level IV+, before the final run rep at Level V, running as fast as you can. After each rep take a three minute Rest Interval (RI) as you reset the transition area.
Finish the workout with an easy five kilometres riding at Level II and a final one 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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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. 
Who Is This Plan For?
This 12-week plan is tailored for triathletes who can:
Swim 2,000m in a single session Ride for 2+ hours Run for at least 1:15hr
Perfect for athletes juggling tight schedules, this program ensures every workout counts, so you make progress without wasting time.
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Every two weeks, you’ll have the chance to join a group coaching call with me, Coach Ray, to ask questions, troubleshoot challenges, and stay on track. 
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