The use of Brick sessions within your training is essential for development especially for short and fast sprint distance triathlons. Torsten Abel goes against convention, but one thing that isn’t against convention is the intensity that this brick is done at. This will help you build speed at your top end race speed.
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 article in the April 2010 edition of Triathlete Magazine by Matt Fitzgerald. This particular workout comes from Torsten Abel.
Torsten Abel’s Sprint Brick A
- Bike
- 10min WU Level II;
- Run
- 20min WU Level II;
- 2x
- 1km Run Level V;
- 2mile Bike Level V;
- 5min Bike Level II;
- Run
- 10min CD Level II;
- 10min Stretching
Start on the bike with a ten minute Warm Up (WU) at Level II, before transitioning to the run to continue the Warm Up (WU) for a further twenty minutes at Level II.
The main sets is made up of a mini-brick and starts with a one kilometre run at Level V, before transitioning to the bike for a two mile ride at Level V.
After this mini-brick ride for five minutes at Level II for a Rest Interval (RI) and then transition to the run again and repeat a total of two times.
After the final Rest Interval (RI) transition to the run to Cool Down (CD) for a further ten 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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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
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