Brick sessions are a great training session to help develop 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 an aerobic 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 8
- Bike
- 25min WU Level II;
- 6x 90sec Level V, 3min Level II RI;
- 5min Level II;
- Run
- 15min CD Level II;
- 10min Stretching
Start on the bike with a twenty five minute Warm Up (WU) at Level II.
The main bike set is made up of six, 90-second reps. Ride these at Level V. Ride for three minutes at Level II for a Rest Interval (RI) after each rep.
Conclude the ride with five minutes at Level II.
Transition onto the run and Cool Down (CD) over the next fifteen 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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This plan is designed for athletes who already have a solid fitness base and meet these minimum requirements:
Swimming: You can swim 2,000m in a training session.
Cycling: You can comfortably ride for 2 hours.
Running: You can run for 75 minutes continuously.
If you’re ready to take your triathlon training to the next level, this plan will help you build on your current fitness and achieve your goals.
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- 20-Week Periodized Training Plan Structured workouts designed to build speed, endurance, and confidence across all three disciplines.
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- Video-Led Workouts Follow along with expert-guided workouts for cycling , running , and stretching
to fine-tune your technique and stay on track. - Weekly Training Breakdown Each week, you’ll complete:
- 3x swims
- 2x runs
- 2x bike rides
- 1x brick session
- 1x stretch session
- 3x swims
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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.