Brick sessions are a great training session to help develop your familiarity both mentally and physically of transitioning from bike to run. This session from Ironman pro Joe Skipper is fantastic for building fast biking and running off the bike in preparation for an Ironman (but also beneficial for Ironman 70.3 preparation).
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 old article from 220 about Joe Skipper’s training. Earlier this month Joe Skipper finished 2nd at Ironman NZ in an epic tussle with the top contenders. Read the article here.
Joe Skipper’s Ironman Threshold Brick
- Bike
- 10min WU Level II;
- 40min Level IV-;
- 4min Level II RI;
- 20min Level IV;
- 3min Level II RI;
- 2:30min Level IV;
- 90sec Level II RI;
- 10min Level II;
- Run
- 2x 7km Level III, 2min Level II RI;
- 3km Level IV;
- 10min CD Level II;
- 10min Stretching
Start on the bike with a ten-minute Warm Up (WU) at Level II.
Next up is a 40-minute rep at Level IV- (90-95% of Functional Threshold Power (FTP)). Follow this with four-minutes riding at Level II for your Rest Interval (RI).
Follow this with a twenty minute effort at FTP (Level IV). Take a three minute Rest Interval (RI) riding at Level II.
Next up is a further effort at FTP for two and a half minutes. Follow this with a 90-second Rest Interval (RI) at Level II.
Extend this with a further ten minutes of riding at Level II, before transitioning to the run.
Start with two, seven-kilometre efforts at Level III. Follow each of these with two minute Rest Interval’s (RI) at Level II.
The final rep is three-kilometres at Level IV.
Conclude the run with a ten-minute Cool Down (CD) 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
Ultimate Ironman Prep: 20 Weeks to Your Strongest Race
Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level! 
What You Can Expect:
3x Swim sessions, 2x cycling workouts, and 2x run sessions per week A dedicated brick session and stretching to aid recovery and flexibility Progressive, periodised training to build endurance and fitness, while preventing burnout Video-led interval workouts for both smart trainers and treadmills, guided by Coach Ray 
Fortnightly group coaching calls with Coach Ray to answer your questions and provide insights Access to an exclusive private community where you can connect with other athletes and get support any time you need
What Makes This Plan Unique?
Tailored to Your Level: Each workout is designed based on your current fitness, so you’re always training at the right intensity.
Video-Led Workouts: Get the most out of every session with Coach Ray guiding you through key interval workouts. Whether you’re on a smart trainer or treadmill, these video-led sessions help optimise your performance.
Engage with the Coach: Regular interaction with Coach Ray through fortnightly calls and the private community means you’re never alone on your journey.
Your Path to Success
In 20 weeks, you’ll notice improvements not only in your endurance but in your overall fitness and confidence as you approach Ironman race day. 
This plan is designed to ensure you’re race-ready, fresh, and at your peak when it matters most.
Access Made Easy
The training plan is delivered via the popular Training Tilt app, allowing you to track your progress and update your workouts on the go. You can also access it through a secure login on the website.
The Velocity Cycling App provides all the video-led interval sessions to keep you focused and pushing your limits.
Are you ready to conquer the Ironman distance? Let’s make those 20 weeks count!
